By practising good recovery and incorporating plenty of rest, we allow physical and psychological processes to take place so we can exercise again at a similar level, or increase our capacity, whilst reducing the risk of injury.
Recovery is a restorative process that involves both passive and active methods. Passive recovery uses methods that don't put any further strain on the body. Active recovery is low-intensity movement that helps with muscle recovery. Adequate recovery helps you:
Taking a bath · eating well · adequate sleep · massage
Foam rolling · yoga and Pilates · walking · swimming
Use this guide to track your recovery methods. Each week, aim for 100 points.
Sleep is a form of rest as opposed to recovery. Resting is the absence of effort in an activity — and sleep is the ultimate source of rest. Aim for 7–9 hours of quality sleep per night.
Recovery is what lets you train again tomorrow — it's part of the program, not a break from it.
Mix passive and active methods — aim for 100 recovery points a week.
Sleep is rest, not recovery — target 7–9 hours a night.
Notepad by the bed, earlier nights, and an in-bed alarm make sleep automatic.