Expert Answers: What Should I Do on My Recovery
Everyone’s ideal recovery (or rest) day will differ, depending on
factors such as training goals, fitness level, and workout
intensity, frequency, specificity, and duration. As a starting
point, experts agree on the following guidelines: keep moving,
embrace self-care, try something new, and make time.
to help determine your
personal recovery regimen.
The Recovery Zone
Smart athletes know when to back off their hardcore training to
rest and recover. Do you? The fitness gains you’re working so
hard for can’t happen without some strategic breaks.
to learn more about the Recovery
Expert Answers: Upper-Body Foam Rolling
Foam rolling your upper body muscles can be tricky. Our expert’s
guidance will help you make the right moves. Most muscles
in your upper body can benefit from foam rolling, but
they’re harder to reach and a little trickier to release than the
muscles in your lower back, glutes, and legs. Done right, though,
you can safely and comfortably use a foam roller to target back
pain, relieve kinks in your shoulders, and soothe overworked
biceps and triceps. Click here
On a Roll
According to a new study, two minutes of foam rolling enhances
flexibility just as much as static stretching. Ready to
start? Roll out each muscle group for about 40 seconds,
relaxing for about 15 seconds between sessions, and completing
two sessions per muscle group. Repeat daily.
for more information and
video of rolling techniques.
Be Your Own Massage Therapist
to learn how to become
your own bodyworker with these expert tips on trigger-point
therapy and self-myofascial release. Stiff shoulders.
Niggling neck and back pain. Sore feet. From head to toe, our
bodies are bastions of tension and tightness that accumulate
from activities as mundane as sitting and as strenuous as
exercising. Massage is a reliable tool for easing this
musculoskeletal tension, but not everyone has regular access to