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If exercise is good for you then a lot of exercise must be even better right? Wrong.
Your
body can only grow stronger when you give it adequate time to recover,
but sometimes knowing when to take it easy can be pretty hard. Read on
to discover how and why to integrate recovery into your fitness
regimen.
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What is recovery?
Recovery
includes complete rest as well as active recovery. A ride in the
recovery Energy Zone™, which is done at 50-65% of your MHR with light
resistance and cadence between 80-110 RPM, is an example of active
recovery.
Rest and active recovery are both important
components of training. But active recovery is actually a more
effective way to flush excess lactic acid from the body and increased
oxygen circulation to tired muscles, tendons and ligaments.
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Why do I need to recover?
During
tough workouts you deplete your blood glucose levels and tire the
central nervous system. Do this too often without sufficient recovery
and you risk burnout, diminished performance and even illness and
injury.
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How much rest do I need?
It
depends on how often—and how hard—you’re working out. If you’re taking
five to seven Spinning classes a week, schedule at least one
weekly recovery day. If you’re training volume surpasses that, you
may need two recovery sessions each week. Generally speaking, you
should schedule at least one rest or recovery day every seven to ten
days.
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