This article is about the things I did for a week to help my body recover from lifting.
When it comes to fitness and achieving your goals, you have to focus on longevity. If you’ve been pushing your body through intense workouts, you’ll need to take time off sooner or later. It’s better to have a planned week off than be sidelined due to injury. The week off gives your muscles and joints time to recover. Knowing when to back off is critical for the longevity of your body. After weeks of challenging my body through heavy weights and intense cardio, I decided to take a week away from my workout routine. To make the most of my recovery week, I did things that would benefit my nervous system while still remaining active.
Monday: On Monday I did 3 minutes of leopard crawls to start my day. I enjoy crawls because they stimulate my nervous system. Doing leopard crawls will make you feel like you can fight a lion. They suck while doing them but you’ll feel refreshed afterwards. Try it out if you don’t believe me. In the evening I played pick up basketball with my friends.
Tuesday: I woke up and did 3 minutes of leopard crawls just like the day before. In the evening I did 40 minutes of yoga and meditation to relax my body and mind.
Wednesday: By this point, I was itching to get back to the gym. It took me every ounce of disclipline not to go. In the morning, I did 5 minutes of meditation to get my mind right. A healthy mind is important for a healthy body. In the evening, I did 10 minutes of crawling and walked for 15 minutes.
Thursday: I didn’t do anything in the morning. I had to run some errands before going to work. That evening, I did a lot of deep tissue work. I used a pvc pipe and lacrosse ball to loosen up some tight muscles. I prefer these over foam rollers because they go deeper into the muscles. Afterwards, I did 30 minutes of meditation.
Friday: Friday morning, I did a few minutes of meditation to get my mind right for the day. In the evening, I challenged myself by doing a one hour yoga workout. I’m a big advocate of yoga as a compliment to any fitness routine.
Saturday: I did 30 minutes of yoga followed by 30 minutes of meditation. 30 minutes seems long but I’ve been meditating for the best 2 years so I’ve gained high level of comfort with it. I’m a believer in the benefits meditation can have for your health and fitness because I’ve experienced it. If you want to see why I think every active person should meditate, check out this article Meditate For Faster Results!!
Sunday: I did some deep tissue work and 20 minutes of light yoga. I followed that up with 30 minutes of meditation. That’s just 1.5 hours of my entire day to greatly improve my health. I’d rather do that than watch a tv show that I’ll barely be paying attention to. I’m looking forward to getting back in the gym with renewed energy.
In addition to these activities, I did contrast showers ( alternating between hot and cold water) and got at least seven hours of sleep every night. It’s important to take time to let your body recover. Even though you may feel fine physically, your nervous system could be fried and you wouldn’t be aware of it. Take a look at an old article on my recovery weeks What Happened When I Took 2 Weeks off of Lifting?.
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