Ride On: Recovery and the Spinning® Program

A monthly resource for Spinning participants.

Does recovery really make me stronger?

Yes! Rest and recovery refresh the mind and body and allow tissue repair and protein synthesis.  It also gives your body time to adapt to any increasing fitness challenges you may be subjecting it to.

It’s all about balance. You need hard sessions to boost your fitness and performance—but without recovery your body is denied the chance to get stronger. Recovery is a critical component to any fitness program—and when you treat it as such you’ll find yourself riding stronger than ever.

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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.

 
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.

 
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. 

 
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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