{"id":7721,"date":"2021-02-03T16:32:47","date_gmt":"2021-02-04T00:32:47","guid":{"rendered":"https:\/\/www.vionicshoes.com\/blog\/?p=7721"},"modified":"2023-05-26T10:15:37","modified_gmt":"2023-05-26T17:15:37","slug":"soul-to-sole-recovery-mode","status":"publish","type":"post","link":"https:\/\/www.vionicshoes.com\/blog\/soul-to-sole-recovery-mode\/","title":{"rendered":"Soul To Sole: Recovery Mode"},"content":{"rendered":"

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written by\u00a0Ciara Lucas<\/a>, TV Journalist, certified fitness trainer and nutrition coach,\u00a0Vionic Innovation Lab<\/a>\u00a0guest contributor<\/em><\/p>\n

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Recovery Mode: K<\/b>nowing When To Rest and How To Properly Repair Your Body<\/strong><\/h3>\n

This post will explain the \u201cwhy\u201d behind rest days, how to ease muscle soreness with stretches and possible supplements.<\/p>\n

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As important as movement is in order to cultivate a healthy lifestyle, rest and recovery are equally essential. For optimal performance and improvement, recovery should be built into any exercise program to maximize effectiveness and to avoid overtraining. This can mean anything from wearing recovery shoes<\/a> on your days off to help your feet recharge, to fueling your body with the right foods to repair and rebuild your muscles. Periods of rest can still be active by choosing low impact options of movement, or a complete day off. Your need for recovery will be determined as you cultivate a routine and monitor your body\u2019s response to consistent exercise.<\/span><\/p>\n

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Why Is Recovery Important?<\/b><\/h3>\n

During a heavy workout, micro-tears happen in our muscles. This is what leads to post-workout muscle soreness. As those micro-tears repair, lean muscle mass grows. But in order to support that healthy growth, the body needs time to rest, repair, and strengthen.<\/span><\/p>\n

Neglecting recovery can lead to overtraining, and that has potentially dangerous consequences. Overtraining can cause injury, lack of energy, lower immunity, and reduced performance. It\u2019s counterproductive to train too much without giving yourself a break. Because every person reacts differently to exercise, it\u2019s important to keep track of your activity, the intensity, and how your body is feeling to determine the needed recovery. Muscle soreness is normal, but if you\u2019re experiencing persistent pain consider seeking professional help to avoid long-term impacts.<\/span><\/p>\n

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When Should I Take A Day Off?<\/b><\/h3>\n

My rule of thumb is to do no more than three days in a row of high-intensity exercise. Again, everyone\u2019s relationship with movement will be different. But after tracking my own activity and responses to it, I\u2019ve learned that after three days of working out, my body is ready for a rest day. When I\u2019ve chosen to neglect rest, I\u2019ve felt sluggish and end up underperforming. Some signs that it\u2019s time to recover include soreness, low energy, changes in mental state, and negative feelings about training.<\/span><\/p>\n

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Active Recovery<\/b><\/h3>\n

Recovery days don\u2019t have to mean zero movement. There are plenty of ways to accomplish daily movement without pushing your body to its limits and allowing it to have ample time to repair. Active recovery should feel easier, less intense than a normal day in your exercise routine. These low impact exercises are good choices for when you still want activity:<\/span><\/p>\n