After that full HIIT workout or heavy back day, our bodies need time to recover, this is one of the most important elements of exercise, (Always remember to cool down) and knowing when your body has taken enough. Pushing your body for longer to become stronger, fitter and faster all takes its toll, straining muscles causes microscopic damage to the muscle cells.

Depending on how long you have been training can also impact how long your recovery will take, recovery can take between a few hours and several days. Active recovery increases blood circulation, which helps remove waste from the soft tissue. Fresh blood then delivers nutrients that help repair and rebuild muscles, tendons, and ligaments. An athlete who is well-rested will have more energy and better focus. So take a rest, and lie on that sofa.


What you eat also has a major impact on recovery. Eating complex carbohydrates restores your glycogen levels and produces a more lasting elevation in energy. Found in mostly whole plant foods, Beans, Oatmeal, 100% Whole-wheat bread, Quinoa, Barley, Potatoes, and Sweet potatoes.

It is essential to drink plenty of water even when you are not working out. Water helps increase energy and relieves fatigue, recommended 6 - 8 cups a day.

Fruit and vegetables offer healthy nutrients that support recovery. Sweet red peppers, Broccoli, Dark leafy greens, Avocados, Blueberries, Raspberries, and Bananas are all great forms of recovery food.


Getting enough sleep is one of the most effective ways to help with recovery, this allows your body to repair cells, restore energy, and releases molecules like hormones and proteins.


Foam rolling is a great way to release muscle knots, relieve inflammation, and improves overall comfort. Try using a roller 2-3 times a week, 30 seconds to a minute on any area. (if you incur pain, Stop and try again in a few hours) it's not supposed to be painful. Do not use it on the lower back and neck.


If you feel guilty about taking time off from the gym, try something not so high impact. Swimming, yoga, cycling, and walking are all forms of exercise that will allow you to keep your body moving and help with recovery. Looking for the perfect outfit while doing active recovery? We've got you! Our range of seamless activewear is perfect for inside and outside of the gym!

Remember: No one knows your body like you - listen to it!

Fully recovered and ready to workout? Check out the benefits of HIIT workouts blog.