Recovery

You’re doing it! You’re getting to the gym and you’re nailing those workouts. But did you know that one of the most important parts of working out is taking time out to rest. And while recovery looks a little different for everyone, here are a few tips that can help us all.

Sleep, glorious sleep

Oh yes, all tucked up in bed is where your body can recover, repair and actually grow. It’s one of the biggest drivers of your gym progress. And as a bonus, regular exercise actually improves your sleep quality and gives you more energy throughout the day. So, aim to get 7 - 9 hours a night if possible, because good recovery is just as important as a good workout.

Rest days

That’s right. We’re actually telling you NOT to come to the gym… on certain days. Because your muscles need time to recover, and you don’t want to push yourself to the point of picking up an injury. So, aim to take at least 1 to 2 days off intense training a week and do something relaxing for yourself.

Feeling a bit achy? As well as taking a day off, here are some gentle exercises that can actually reduce soreness in your muscles.

1. Foam rolling

Have a look for the foam rollers in our gyms or ask a friendly trainer to help you. They’re great for using your own bodyweight to apply light pressure to sore or tight muscles. Using a rolling action, you get a massage-like effect which helps to release the tightness you might be feeling.

2. Stretching

There’s nothing like a good stretch to give those tired muscles a bit of relief. You can find stretching mats in quiet spots of the gym and get your stretch on with one of our how-to videos in the app.

3. Light walking

Hop on a treadmill (or rather, step carefully) and take a calming stroll at a gentle pace. This lets your muscles cool down while still moving.

4. Flexibility workouts

If you’re looking to increase your flexibility, why not try one of our flexibility workouts like yoga, pilates or our very own flexi-stretch.

But listen to your body and don’t overdo it. If you need to take it easy, take it easy.

Balance your training

And finally, switch up your workouts. If you’re training the same muscles over and over, you’ll never give them time to recover and grow. So always keep a good split between strength, cardio and flexibility training. That way, your muscles stay fresh. And so does your routine.

If you need some inspiration, you can find your next class or a how-to video in the app right now.