Rest Days & Active Recovery

Hannah220190

hey I lift weights 4 times a week following a training programme, what do you all for active recovery? And on rest days do you reduce your food intake?

BasicGreatGuy

Walking or cycling is good for rest days, in my opinion. Every person's body and background is a little different. With me, I try to keep my calorie intake the same on rest days. Calories are still being burned albeit in different ways. The body needs fuel to recover.

jacksonpt

What I do depends on what I need.

• Swimming does a great job loosening up my upper body, an easy bike ride or run is good following leg day.
• Foam rolling and yoga/stretching/mobility work is also great, though I don't do as much of it as I should.
• Sometimes recovery days are something simple as hiking with my dog or bike riding with my kids

True off days are usually more mental for me (i.e. feeling burned out from training, overwhelmed from work or family stresses, etc).


As for food... I don't typically vary how much I eat day to day (just my preference). There are exceptions, of course, but as a general rule I try to keep my intake fairly consistent.

Hannah220190

I've started to incorporate jogging, swimming & I walk roughly 3-4 miles per day without even trying to! Food seems to be the same and averaged out across a week I eat roughly the same quantities! Thanks

BrianSharpe

jacksonpt wrote: »

What I do depends on what I need.

• Swimming does a great job loosening up my upper body, an easy bike ride or run is good following leg day.
• Foam rolling and yoga/stretching/mobility work is also great, though I don't do as much of it as I should.
• Sometimes recovery days are something simple as hiking with my dog or bike riding with my kids

True off days are usually more mental for me (i.e. feeling burned out from training, overwhelmed from work or family stresses, etc).


As for food... I don't typically vary how much I eat day to day (just my preference). There are exceptions, of course, but as a general rule I try to keep my intake fairly consistent.

^^^ pretty much this.....as to food intake, if you're following the MFP method (ie eating back exercise calories) you'd probably eat less on a rest / recovery day (unless you'd accumulated a higher deficit throughout the week and are just averaging things out). If you're following a TDEE based model then your food intake would stay pretty much the same throughout the week.

Katzedernacht

I do follow my TDEE but I'm trying this eh cycle carb or something, since I'm attempting recomp I guess? So on true rest day I will eat like 500 calories less,cos like today,i just read a book and used my pc i did NOTHING more.

on active rest day I'd eat normally