Fitness Basics Recovery


Beginner’s guide for GYM Tips Rules Nutrition Muscle Recovery Workout Basics

Video taken from the channel: Allwin Fitness & Life Style



Video taken from the channel: LEANSQUAD


Full Body Recovery Workout 8 exercises

Video taken from the channel: Teddy Willsey


Easy Pilates and Cardio Workout with Relaxing Cool Down Active Recovery Workout

Video taken from the channel: FitnessBlender


RECOVER FASTER & PREVENT INJURIES | Primal Movement Active Recovery Workout

Video taken from the channel: Movement Parallels Life


5-Minute Post Workout Stretching & Recovery

Video taken from the channel: Adam Michael Brewer


My 3 Best Tips for Recovery

Video taken from the channel: mountaindog1

Fitness Basics: Recovery. by Julia Malacoff. June 13, 2020. No Comments. Many people believe a recovery routine is only for dedicated athletes. But, according to fitness experts, that’s just not true. “All people exercising, training, competing or just beginning to implement physical activity into their lives can benefit from a variety of recovery tools, regardless of their.

The Basics of Recovery from Exercise By Jared Nieters July 1, 2018 Post-workout recovery is one of the most important parts of your workout. Imagine a farmer or gardener plowing a field – tilling the soil and planting the seeds, and then going right back to till the soil again, never giving the seeds time to take root. To improve as an athlete, you have to do more than stress the body through exercise.

You also need to focus on recovery to facilitate the body’s adaptation process. Typically, a lot of thought, effort and pain goes into the stress process, but little goes into the recovery. Recovery, however, refers to techniques and actions taken to maximize your body’s repair. These include hydration, nutrition, posture, heat, ice, stretching, self-myofascial release, stress management, compression, and time spent standing versus sitting versus lying down. Recovery is multifaceted and encompasses more than just muscle repair.

If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance. Build activity into your daily routine. Finding time to exercise. Fitness Recovery + Quick Shop Brio Massage Chair by Positive Posture $4,999.00 $5,999.00. Sale.

Brio Massage Chair by Positive Posture. $4,999.00 $5,999.00 Color. Color. Brown. Black. Beige.

Add to Cart. Rejuvenation and distinctive style for health and home. Sign up for the Body Basics e-newsletter. Foam Rollers. Massage Chairs.

Inversion Therapy. Vibration. Saunas.

The American College of Sports Medicine recommends that people have established a base level of fitness — exercising three to five times a week for 20 to 60 minutes — before beginning interval training. Resistance training, also called strength training, has. Work out at home for free.

We believe fitness should be accessible to everyone, everywhere, regardless of income or access to a gym. With hundreds of professional workouts, healthy recipes and informative articles, as well as one of the most positive communities on the web, you’ll have everything you need to reach your personal fitness goals – for free!As you exercise, periodically check your heart rate.

A wearable activity tracker makes it super easy, but if you don’t use one you can also find it manually: Take your pulse on the inside of your wrist, on the thumb side. Use the tips of your first two fingers (not your thumb) and press lightly over the artery.

List of related literature:

Benefits are diminished after 1–2 weeks of stopping • Moderate intensity weight training program is recommended to maintain muscle strength (8–12 repetitions 2 times/week) • For those with feet problems, avoid running—alternate between walking, swimming, and cycling.

“Sadikot's International Textbook of Diabetes” by Kamlakar Tripathi, Banshi Saboo
from Sadikot’s International Textbook of Diabetes
by Kamlakar Tripathi, Banshi Saboo
Jaypee Brothers,Medical Publishers Pvt. Limited, 2019

Your initial goal should be to complete two or three mobility workouts a week for a period of at least four to six weeks before increasing the level of difficulty and progressing to metabolic conditioning.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

After increasing duration, frequency, and intensity over several weeks, you should schedule an easier week for recovery, a process called Periodization.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

General recommendations are that individuals always include at least One recovery or active rest day in each week of training.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

For example, make a measurable goal be to perform the Life Plan Basic Health Workout at least three times per week, with the goal of adding another day in two weeks before moving on to the Fitness Workout.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

You can decide for yourself during the rest-and-recovery week as you gauge how your body is responding.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

For the beginner exerciser, it’s good practice to create a balanced program incorporating all five of the health-related components of fitness while meeting the client’s desired goals and needs.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Note that recovery does not only mean days of rest without activity.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

For strength gains, one set of 8–12 repetitions was recommended, with 8–10 exercises for the major muscles groups, for 2 days per week.

“Managing Sports Injuries e-book: a guide for students and clinicians” by Christopher M Norris
from Managing Sports Injuries e-book: a guide for students and clinicians
by Christopher M Norris
Elsevier Health Sciences, 2011

This might include aerobic strength training 4 days per week at 30 minutes per session, and brisk walking 1 to 2 days per week for 20 to 30 minutes per session.

“Wellness and Physical Therapy” by Fair, Sharon Elayne Fair
from Wellness and Physical Therapy
by Fair, Sharon Elayne Fair
Jones & Bartlett Learning, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • I’m finally able to start working out again after being sick for a week. This was such a great workout to start getting back into the routine of things. Thanks!!��

  • I’ve taken a break from workouts and trying to lose weight for the past few months over the winter. This workout is perfect for easing back into it without getting so soar that I can’t move for a week afterward. Well done, Kelli!

  • Thanks for this workout! Like many of the others who have already commented. I suffer from chronic pain and I’m not able to do HITT workouts anymore. This one was perfect and I was able to do almost everything. That doesn’t happen very often for me in online workouts anymore! Please make many, many more of these types of workouts!:) they are perfect.

  • Really feel comfortably warm and relaxed after this, doing it after a tiny bit more involved beginner workout of yours yesterday. This one I added to my routines to revisit as well. Love your caring and honest style, thank you so much for these fantastic workouts.

  • I never feel that sore, or have the need for recovery. I can just go hard everyday, maybe my mind can’t detect when my body needs recovery

  • John I am a subscriber really enjoy your channel and knowledge. I have a question and it’s about recovery. I’m 40 years old and ever since I started training I suffered from major soreness the next day after a workout. I usually work 1 body part a workout and I go to failure every set. I find that it takes me 3 days to recover from the soreness. I’ve tried issuing EAA BCAA it dkesnt seem to help. Do you think I’m going to hard in the gym going to failure on every set? Mentally it’s hard for me to do a set and leave reps in the tank. Or combine body parts so atleast I’m hitting every body part in the week. I find the soreness is hindering my work outa where I cant get through them in a week. 2 days ago I did Tri & bi and like usual no pain I’m my biceps but triceps are still sore. It’s hard to do a set routine when your sore fornso trying to figure away to work around it.

  • Hey Kelly, I’ve been seeing and trying lots of other workouts; but yours are just completely body-and-mind friendly. It’s been around 8 to 10 years since I know about Fitness Blender. It’s the channel I always come back to. Great job dear! ������

  • If your REM info is true, then a nights sleep is similar to a set, in the idea that most of your results are coming from the tail end of a complete cycle.

  • Thank you for this! Currently cooped up (sheltering at home) and I needed something to cool down and stretch out after my YouTube workouts. This was quick and does the trick.

  • Your a clever guy and I appreciate your advice it’s very kind of you to give up your time and pass your knowledge on to us all for free! I will pass on what I learn from you! thanks a bunch, keep sharing the love everyone xx xx

  • This video made me remember to be nice to my body and thank myself for any movement that I do. That’s just what I needed. Thank u so much for making your videos <3

  • in addition to studying sleep, im curious about what effect you think sunlight has on vitamin D, natural testosterone and muscle synthesis.

  • I keep waking 2-3 AM every day and can’t fall asleep again…I’m in bed on time, around 11 PM, don’t eat late, don’t drink much, but i just can’t establish good sleep…so I’m sleepy again during the day, on my work etc…dunno what going on….So getting enough sleep is important, but it’s easier said than done

  • This is my favourite workout that I label personally as my prenatal workout. I focus on moving fluidly and understanding my body’s ability and limitations. Sciatic pain has been with me since the 2nd trimester (still hurts now) which takes me away from exercising. Having been familiar with FB since 2012, I find your videos somewhat therapeutic and motivating (better than “real prenatal workouts” available on Youtube). Now, at 30 weeks pregnant, I am prepared to practice this daily in my own pace while searching for some more level 2-3 FB workouts to switch up. Thank you xx

  • As someone who has been in the plumbing service industry before pipeline welding, those Ass Wipe Charlie’s don’t break down in your septic tank and can clog up a drain field. If you have a root issue your going to be calling Mr Roto Rooter sooner than you want.., word to the wise

  • I feel so relaxed after this workout. It got rid of all my stress completely and my dizziness from earlier on today. Rachel you are so helpful.

  • Heading back to normality here in Minnesota.. still using your movements every morning for strengthful mindfulness. Huge support and love coming from here!

  • Thank you! Thank you! Thank you! I am a trainer who went through breast cancer and now I am building my body back up. This time I am taking my time, mixing up my workouts, and working all components of fitness! This workout was great! <3

  • In regards to sleep, I work shift work, ten hr shifts and a 90 minute commute each way. F#[email protected] killing me! Do you think it’s possible to compensate in other areas?

  • Your Little guy had me in Stiches when ya all did shave video. It made him look 30 years younger. Lol. Priceless he sure Loves his Dad. Thank you for sharing positive training information. I am probably the Least likely Person to Listen to anyone. Your views and knowledge have my attention and I have seen progress in my gains from your Tips. Much appreciated. I One question on dislocated shoulder and torn short string bicep injury and if possible to fix or over come? Thank’s

  • I was looking for something a little different than yoga for my AR day. Glad I found your channel! Thank you for the upload! I ate breakfast already, but I plan to do this after my stomach settles. I am doing the 21 Day Fix Real-Time workouts from Autumn Calabrese! I am ending my first week today. I am really proud of myself for keeping up with her this week. I’m taking it one day at a time:)! Hope you have a blessed week!

  • after not working out for sometime, this workout is perfect to allow me to gain confidence to workout even more. Just adequate amount of workout:)

  • Great workout Kelli. It was my first workout after a while and I really enjoyed it! BTW, I couldn’t stop staring at your trainers, love the colours:)

  • Hi, tolles Video. Es zeigt wieder, wie einfach und toll Pilates ist und was es für ein neues Lebensgefühl gibt. Und dabei kann man es einfach überall praktizieren. Ich persönlich habe für mich zuhause den Weg dazu gefunden und kann es jedem Mann und jeder Frau nur empfehlen. Schaut´s euch gerne an und nun viel Spass und Erfolg dabei. Lg euer Mario

  • In prison I noticed about once a month when I would work out chest, walking out the yard I would feel like I was going to have a PR day and then when I came down to bench pressing, the weight would feel extra heavy…. same old weight not like I jumped in weight or anything but it would just feel way heavier and it’s just terrible for morale and I never quite understood why it would happen

  • Honestly I’d rather use body fat for fuel not carbs. Carbs during workout make me sluggish. I prefer carbs post workout only. That’s just me.

  • Love love love this. Ive got 2 disc in my neck that sometimes hurts. I love these kind of exercises for that kind of thing. Maybe you could do a similar but with stomach exercises

  • Amazing one! Thanks for sharing this valuable info! It’s so great to see this video and I can’t wait to create mine one day! Hope you have a wonderful day and keep it up!
    I am hoping to show my transformation soon!

  • Moving with, listening to and looking at kelly makes me feel good and beautiful about myself too. Thank you for doing what you do, fitness blender ��

  • I have been following this couple for over five years and because of them I was confident and strong. Then about a year ago I broke my fibula and needed a plate with 8 pins. Thought that was the worst of it but nope, I developed CRPS from the break (it is a terrible neurological disease). Without getting into to much, I have missed my workouts. This one by far in all the five years of watching was perfect for me and my disorder! I feel like the old me a bit again! Please keep these kinda workouts going for the ones who yearn for the true burn! Nice Job Kelli!!

  • Thank you for this. After doing really intense HIIT workouts for the past two days, I just felt so tired today and didn’t want to do anything. But I knew I needed to do something. And I ended up coming across this video, which is exactly what I needed, to allow my body to still move but not end up adding to the fatigue. I appreciate you ��

  • “So you can give back to your body so you can pursue your fitness goals without sacrificing your health.”

    Thank you for that. Sometimes I forget that I exercise for health and to feel good. Not superficial goals. And that it’s important to focus on being kind to my body if it’s not up for an intense workout.

    Optimal health IS and will always the fitness goal. Thank you for this video

  • Today I asked my body politely and my body graciously agreed. I lay on the floor afterwards to truly “feel” what this workout meant to me. Kelly is always a great friend to listen to when you are struggling with stress or depression and you don’t feel like doing anything. Don’t feel bad that I have never taken your advice to put on music during the workouts. I need your encouragement to get through them �� and I certainly do not want to miss my ” workout complete” at the end.

  • Thank you Kelly for posting this workout, your narration is just so genuine and helpful! I’ve had a few setbacks but has been demanding myself to pick up heavier workouts as I used to do, but those just put me in a worse shape.
    “Ask your body politely…” This just made my day! I never thought in this way before, but now I know how to make peace with myself ��

  • Another great video John:) Lot of thoughtful inputs.
    Just bought some clusterdextrin for my intra-workout drink (just been using EAA until now). How much do you recomend to use? 10-15 grams?

  • Even though I love to keep my beard, but loved the marketing. By the way John, there is something called bidet. It exists in a portable and fixed form, it basically cleans butts with water (imagine filling it with warm water in the winter..) try one, you won’t regret it! As always, impeccable advice, you’re awesome!

  • Thank you so much for this workout!!! I have had cancer surgery and haven’t found a workout that doesn’t leave me in tears or to give up on being fit again. This is just what I needed to get back up! Again, thank you!

  • Hi John, you speak a lot about EAA. Are you familiar with Peptopro (very hydrolized casein) which may be even better than EAA (if we push the BCAA vs EAA reasoning further) as you also find in there the other aminos. And if so, what are your thgouths on Pepto pro and peptopro vs EAA? thanks

  • This is the perfect video. My best friend and I always did FB together. Back in November I had a brain aneurysm and have been terrified to get back into working out. I have missed you guys so much and this is going to be a great way to ease back in somewhat normalcy. I know you have had your own journey with your health too. I am so glad I get to climb back with you.

  • Now, let’s talk about these REST DAYS… Have you ever taken a rest day and actually felt WORSE than the day before when you were training?! Well, if you have, join the club because this is a very, very common symptom of extremely inactive days. When we are extremely inactive, our metabolisms slow, our brain produces fewer endorphins and consequently, we feel tired and lethargic. Just like over training, we want manage our rest days JUST like our work days, to ensure that we are getting MOST REJUVENATION out of each rest day. LET ME EXPLAIN:

    Firstly, comprehensive studies have shown that even after vigorous activity, low intensity exercise on “REST DAYS” has been shown to greatly improve recovery, mood and energy levels in athletes. This is why when I was a professional rugby player, the morning after a game, we would perform an active recovery and stretch routine. I personally, LOVED it! I felt as though it flushed the lactic acid out of my muscles, and most importantly prepared me for our next day of training!

    This is why I want to share a FULL ACTIVE STRETCH AND RECOVER DAY with you, so that you can do at home or in the gym on YOUR REST DAY!  It’s only 7 minutes and I promise if you give it a go on your “rest day” first thing in the morning it will energize you to smash the day. SO make sure you SAVE this workout and give it a go. I promise it be life changing!!!

  • I was feeling sore from other workouts this past week as well as a lot of housework today. This really felt good and your voice is soothing.

  • Kelli, I hope you & Daniel or doing greatThanks for sharing this workout, I am an older person and my joints cannot take jumping or hoppingever. Even some of the weight lifting on other videos is just too much for my elbows, wrists, ankles &/or shoulders. But moving is the whole point, and I CAN do that. Love this one, and others that alternate between abs & cardio. I bought one of your workouts, but I just love the whole workouts you post on Youtube! lol

  • I’ve been really slacking lately. I’m gonna do this one tomorrow to try to get myself back in the game. That’s why I love them. Their workouts range from “HULK SMASH!” to “HaKuna Matata”

  • The relentless stress Monday Friday where I lived my life at 100MPH was killing my gains. One thing I have learned from The Covid shutdown is that i do not miss one second of that life. I wasn’t enjoying it, I wasn’t getting good rewards from it, and it was also making it impossible for me to train on Saturday due to physical and mental tiredness. I think a lot of us will have a new outlook on how we live our lives once the economy starts opening up again. That includes how we look after our body and mind.

  • I love all your workouts but this is probably one of my favorites. I had to run some errands with my son after work and got home much later than usual so I didn’t have time to do my full routine before dinner. This allowed me to still get a work out in, including some cardio, and still have time for my family. I love that you provide modifications and go over proper form as well ☺️

  • Just completed the workout on first day of period, such a relief! Trapped breaths released with breathing in and out, aches in the lower back and legs are gone as well! Thank you for such a moderate yet effective workout! God bless the team ����

  • Really grateful you guys created this workout. The days after a migraine, I do this one. It helps me relax while keeping me toned and active without too much cardio, on the days my body is too fatigued to even consider HIIT.

  • Today I wasn’t feeling well beacuse of the situation that we have to deal with it right now all around the world and PSM.I didn’t a wanna do any of these workouts but suddenly I said that maybe I shouldn’t force myself and maybe I can do it with one of those recovery workouts.I did and proud of myself thanks for everyting Kelli and Daniel. You two have a great chemistry that’s why today I felt great about myself.Lots of love from Turkey.

  • I experienced the most muscle gains during the period in my life when I had no stress. Not a coincidence. Stress will kill your sleep quality and can impact your eating habits in a negative way. Gotta control your stress.

  • Does any one else find his voice very relaxing. I feel so good doing this after a workout. The last few moves make me feel so calm. Great video

  • Can you suggest what I should do.
    I get up at 3am and I’m in the gym by 3:30am. I train for an hour and I’m back home by 5am.
    I’ve been training fasted because I get up so early. After my workout, once I’m home, I have a protein shake on the way to work. I work 12hrs a day, so there is no other time to fit the gym in.
    What should I eat at 3am as a pre workout?

  • I’m sore and my knees as of late have begun to hurt every day:( I guess age is catching up with me. But I’ve done this workout a few times before and I know I can do it! So I will be completing this again today:)

  • where and when are aminos uptaken, cause carbs uptake in mouth for the fastest, so if aminos first absorb in the first part of intestetine, then fast carbs at same time as aminos will do you no good, but maybe aminos absorb allready in mouth or stomac? Pl. s look into that.

  • Thanks for this video!! I broke my pelvis in three spots back in late May and I have been wanting an easy and gentle workout that was more than just what physical therapy sent me off with. I looked and looked and finally stumbled upon this one and I was so happy that I was able to get through most of it with little modifications here and there:)

  • I for the most part don’t do the same thing on a regular basis, Am I killing myself for nothing? I watch three different people you, feroce and huniston and try and incorporate different techniques into my workout. Plus like huniston says I have shiny object syndrome. I will say this though I really enjoy the way you present your videos your very humble!

  • I had the beginnings of a migraine in my left eye this morning. i wanted to workout, but knew that too much jostling around would have aggravated it. This exercise was perfect for me today.

  • big hi from sydney australia, really enjoy watching your vids. thanks for taking the time to make them, your helping me get my head around the finer details and science behind it all.

  • Thanks so much for this! It’s so relaxing after a hard workout and I watch this every single time once I’ve finished. Would love to see more!

  • I have been to the gym for almost 2 weeks now. I did only running and other conditioning exercises before but now at 24 years of age I finally decided to give it a try. Your videos are helping me a lot!
    Thanks John!

  • I can‘t stress enough how much I admire and like you Kelli:) I‘m currently in my last year of med school doing clinical rotations and they are being tough on me, so I don‘t have the power to do a heavy workout when I get home. But I just did this one and I am feeling so much better than before… thank you for the work you do

  • I just used the whole video as my cool-down & it feels amazing! Thks so much for putting this up on YouTube!!
    Definitely a fan now, and appreciating your intelligent encouragement at the start of video:D

  • Exactly what I was looking for. Just getting over being sick but wanted something to keep my body moving. Plenty of opportunity to add weights, or make it harder/easier.

  • If one applies conscient and consistent deep diaphragmatic breathing in those exercises, recovery will be way, waaaaaaay more effective.

  • Oh ma gosh I follow you on Instagram and love your page and I’m so happy I found your YouTube account. I had no idea you had one �� thank you for everything

  • If you’re into this primal-style movement training, you’ll love my FREE MOVER PRIMAL FITNESS Series. Click the link for a FREE guided workout:

  • Man I get sore from like 2-4 days after a workout (mainly legs, though chest too but less so. Never arms, for some reason).

    My biggest problem is appetite. I started a weight gain and lifting journey earlier this year and after gaining about 15 pounds my already low appetite just bottomed out. I thought it would be the opposite! Like working out, getting exercise for the first time in years, having my stomach “expand.” But it’s been the opposite; I really struggle to finish meals I could before. I dunno what’s wrong. My body sucks �� I found I have low T but it’s not like that all of a sudden changed.

    I do need to get more sleep for sure, though. Four hours on weekdays ain’t enough.

  • Thanks for always including the upcoming steps. So helpful! Yours are the only fitness videos I‘m able to follow. I’ve never been able to keep up with the other ones. I guess I‘m not very gifted when it comes to that.

  • I haven’t worked out in about 6 months because of stress/personal events happening and I think this video was a great introduction to get back into things. Definitely made me sweat, but I could definitely make it harder next time.

  • Michael,good morning.Thank you for the perfect cooldown.
    For me, I (66) do a 22min. workout Every day.on You Tube.
    And after that,your cooldown.
    It helps me a lot.�� Greetings from the Netherlands

  • I LOVE fitness blender! I do a video or two when I don’t feel like traveling to the gym but need a good workout! I love the ones with a pilate and cardio combo.

  • Marvel select Nightcrawler!!!!

    You should check out the new legends nightcrawler from the wendigo wave that came out last nightcrawler produced!

  • I really appreciated this! Hope you do more active recovery and mobility flows like this one to recover! Felt amazing to mobilise, activate, and stretch with strength and dynamic movement!

  • Awesome quick active recovery workout. My legs are shattered from a functional training PT session and a 8krun yesterday, after doing this I felt much better today on my day of and felt more loose and relaxed if that makes sense. Love it brother. �� Appreciate the knowledge. Much love from New Zealand and a Rugby Player myself. ��