Here’s Your Body on the Recovery Day

 

20 Minute Rest Day Deep Stretch!

Video taken from the channel: Sydney Cummings


 

Active Recovery Day (CORE & ARM WORKOUT) | Trainer Series

Video taken from the channel: Fitness Culture


 

Day 4 Recovery Day

Video taken from the channel: Vitor Caldeira


 

20 Minute Rest Day Deep Stretch

Video taken from the channel: Sydney Cummings


 

DAY 4 | FREE 28 DAY WORKOUT CHALLENGE | Active Recovery 28min Stretch | Protein Smoothie Recipe

Video taken from the channel: Lilly Sabri


Essentially, your heart, too, fatigues. According to Kelley, recovery days allow the electrical wiring and chemical balance that makes your heart beat to reset. This then re-sensitizes your HRV, making you better-prepared to tackle whatever challenges you push your body through in the days ahead. This Is Your Body on a Recovery Day.

By Joanne Kelly October 12, 2019 No Comments. If you think all the progress you make fitness-wise occurs while you’re actually in the gym, think again. Turns out, you make gains when you give your body the rest it needs.

This Is Your Body on a Recovery Day MyFitnessPal reports taking days off from your exercise routine will help you become a fitter, stronger, individual. MyFitnessPal spoke to experts including Max Castrogaleas MA, CSCS, TSAC-F, EP-C, FMS, exercise physiologist at HSS, who explained what happens to the body during recovery days. Your recovery needs will differ depending on your body and your training plan. If you’re working at a more moderate intensity, you may only need one rest day a week, according to Dr.

Feito. But if you’re often pushing vigorously to reach the top of the Leaderboard, your muscles might appreciate one or two days off between each session. An active recovery day, on the other hand, probably means your workout yesterday felt pretty solid and today you’re sore but not in pain.

These days are all about taking steps that will help your muscles recover, repair, and strengthen, says K. Aleisha Fetters, C.S.C.S., a personal trainer and fitness writer. Your muscles aren’t the only part of your body that will benefit from recovery, a new study finds. Here’s when and why you should take a rest day.

Unless you’re taking a day or two off from lifting, your body probably isn’t working as well as it could be. That’s why the strength and conditioning world places a lot of emphasis on recovery, corrective exercises, and proper conditioning. And that’s why I think you should take the time to work on all three concepts during your off days.

Recovery. BeachBody Performance Recover is a post-workout supplement designed to perform various roles in the body after engaging in physical body exercises. It is naturally made with the intention of promoting safety throughout the consumption period. Consistent use of this supplement helps to speed up muscle recovery thereby relieving any existing pain. Learn about the procedure and recovery here.

Bile is a digestive fluid that the liver creates to help the body digest fats. most people can leave the hospital on the same day as the. Trust us, your recovery days and easy workout days are just as important as the days you crush it. Take the time you need to rest your bones, treat your body.

List of related literature:

So what constitutes a recovery day?

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2008

In this case a rest day is warranted for recovery to normal body mass.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

A rest day allows the body to heal.

“The Plan: Eliminate the Surprising
from The Plan: Eliminate the Surprising “Healthy” Foods That Are Making You Fat-and Lose Weight Fast
by Lyn-Genet Recitas
Grand Central Publishing, 2013

Day off: Actively focus on recovery today: (1) stay off legs all you can; (2) watch nutrition closely healthy carbs, lean protein, good fats; 3) stretch: [4] drink when thirsty.

“Run with Power: The Complete Guide to Power Meters for Running” by Jim Vance
from Run with Power: The Complete Guide to Power Meters for Running
by Jim Vance
VeloPress, 2016

Days 7 and 8 will follow the same morning routine as Days 4, 5, and 6: lemon or lime water, followed by celery juice, followed by Liver Rescue Smoothie.

“Medical Medium Liver Rescue: Answers to Eczema, Psoriasis, Diabetes, Strep, Acne, Gout, Bloating, Gallstones, Adrenal Stress, Fatigue, Fatty Liver, Weight Issues, SIBO & Autoimmune Disease” by Anthony William
from Medical Medium Liver Rescue: Answers to Eczema, Psoriasis, Diabetes, Strep, Acne, Gout, Bloating, Gallstones, Adrenal Stress, Fatigue, Fatty Liver, Weight Issues, SIBO & Autoimmune Disease
by Anthony William
Hay House, 2018

For example, arms, shoulders, and abdominal muscles are exercised on day 1; legs on day 2; chest and back on day 3; and day 4 is a rest day.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

And recovery is essential, because it’s during rest that your muscles grow stronger.

“Body for Life for Women: A Woman's Plan for Physical and Mental Transformation” by Pamela Peeke
from Body for Life for Women: A Woman’s Plan for Physical and Mental Transformation
by Pamela Peeke
Rodale Books, 2009

However recovery makes your body look is good enough.

“Body Positive Power: Because Life Is Already Happening and You Don't Need Flat Abs to Live It” by Megan Jayne Crabbe
from Body Positive Power: Because Life Is Already Happening and You Don’t Need Flat Abs to Live It
by Megan Jayne Crabbe
Basic Books, 2018

My week normally looks like this: three sessions on a Monday, Wednesday and Friday, two sessions on a Tuesday and Saturday, then Thursday and Sunday are active recovery days.

“Start Your Engines: My Unstoppable CrossFit Journey” by Sam Briggs
from Start Your Engines: My Unstoppable CrossFit Journey
by Sam Briggs
Ebury Publishing, 2020

And recovery asks us to make these changes whether our body changes in the process of healing or not.

“Binge Eating Disorder: The Journey to Recovery and Beyond” by Amy Pershing, Chevese Turner
from Binge Eating Disorder: The Journey to Recovery and Beyond
by Amy Pershing, Chevese Turner
Taylor & Francis, 2018

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]

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39 comments

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  • Hi Lilly,
    First thing I saw after woke up is you��…I actually followed you for long time as I love your workout styles, core training,pilates etc. These are so effective and really made sexy woman body shape in the way we are….Thanks for everything ��
    Pam

  • I am so in love with this challenge!! You are simply amazing.
    At the end of each video I’m like, “WHAT?! I made it?!”
    You make the workout so fun, time just passes by
    XOXO

  • This felt incredibly good after the last 3 days’ efforts ❤ I’ll try to go for a walk after work if the weather permits (because damn it’s been acting up here in Spain). Day 4/28 done!
    Edit: hey Lilly, can you tell me please what’s the name of the last song? The one that plays when the vid is finished? Because I really love it!

  • I needed this one today Sydney! Feeling, limber and strong! I was driving around yesterday and thinking about you and your workouts! I thought about how much stronger I feel in all areas of my life…because of you!! Thank you, Thank you Thank you for your dedication to yourself and to your #Sydney Squad! Woo Hoo!

  • A well needed stretch day. Please don’t neglect your recovery familia. It’s so important to make progress.
    Skip forward to take yourself to my smoothie recipe too. Love you familia and see you tomorrow for another epic workout xx

  • My hamstrings and I want to thank you for this amazing stretch!! �������� My hamstrings have been getting extra tlc this week!!! Let’s go week 4!!! ��������

  • Back at it finally! Got really sick and had to stop for a week. I’m a little disappointed but I couldn’t do anything else (I couldn’t take leave from work, so I’ve basically spent s week sleeping-working. Anyways, day 11/28 done ❤

  • Rest day means rest day. Stretching is a different sort of workout. It still tears your muscles (in order to make it longer). On rest days, the muscles are in the process of repairing themselves. Unless, you have a rest rest day, working on your stretching is meaningless.
    If you want to become flexible, do you stretching exercise before or after the lifting exercises. And rest on rest days.

  • I took an extra rest day this week so I doubled up today. Felt amazing! And yes my hammies and glutes are still DEAD so those stretches were glorious! Thank you for helping us reach our goals! ❤️��️‍♀️

  • We have just finished this. Great on the legs, Ottos were burning and great stretch. We noticed you have 2 videos for each day: one on balcony one in room.? We always stretch ourselves after your workouts. Are you doing any recent workouts?������

  • Just started the last week, missed three days because my body was so sore. Does the soreness typically go away an by that I mean will my body be able to take the amount of excerise I m doing. I have never done this much excerise in my life and I guess my body is in shock.

  • Yo man, I’;ve been doing this for 2 weeks. I haven’t kept 100% to the diet recommendations but I HAVE been eating healthily, meat proteins breakfasts fruit etc. Are the results noticeable after a while for you?

  • Thanks Sydney, loved this stretch! Making it a goal to incorporate into my daily workouts. If not daily at least 3-4 times a week!����‍♀️����

  • I’m 13 doing this I am do this but cardio is hard for me I’m trying hard is insanity good for me finished day 4 made me sweat so hard please tell me if its good for me plus what do you eat for breakfast lunch and dinner plans tell me

  • Hey bro, I’m relieved that tomorrow’s workout is recovery day, i was worried because my legs and calves is freaking sore. I’ll keep u updated with my progress. Today was actually my 6th day with INSANITY, I was 155 lbs with bloated sticking belly, I was a bodybuilder, but I had to stop weight lifting due to health problems which made me so fat after a long break, but thanks to my GASTRITIS, I started eating healthy and I followed it with INSANITY workout which slimmed down my bloated sticking belly, and Now I’m 149 lbs after six days. Once I get on track again, I’ll do INSANITY every morning for Cardio and Weight Lifting in the after noon. I’ll keep u updated bro. Ur a great help ����

  • This felt amazing after today’s 60 minute legs and abs athlete workout. I’m having so much fun doing old stretch videos every evening before bed.

  • Hello Sydney, is it possible for you do some short warm up videos just few minutes long, say 5 minutes for pre-stretching? as the muscles ideally need to be warm?? many thanks Tony

  • That was a sky rock’n stretch, Sydney!������ Sometimes having stretch work out videos when slowing down movements, music and talk, it becomes a little boring! ��But yours are always flowing nicely, wisely structured and so encouraging for more future visits! ���� Already put in my favorite Playlist! Happy Monday for you and Dustin! ����

  • Wished I had known about tight achilles earlier been struggling with soreness in my left leg these past 3 months. Unable to bend my leg at all now without pain.

  • Just did this after your 50 mins this morning. I loved the neck stretch and circles as I think I sprained my neck somehow. Feels really good. Wow! Handstand plus walk. IMPRESSIVE �� See you all tomorrow morning!

  • Stretched it!��
    Almost did not squeeze the stretch in. But I have been able to do every day on the day for this 4 week challenge and I was not going to skip out on this much needed stretch. Thank you Sydney!

  • I worked my 9-6 at Starbucks and immediately came homeready to stretch these sore limbs! Felt sooooo good:) No matter what time, I can never miss a good stretch on stretch day!

  • Sydney, I have always tried to stay healthy and have done everything from P90X to Several gyms and all thats in between. You have officially made my top 3 and giving Coach Kozak and my boy Millionare Hoy a run for there �� ��. Truthfully though you all are as equally amazing as your purpose is to help us be the best us we can be…I love the new videos daily. The element of surprise and no stress on what do I workout today…Thanks for this great service and yes my hammies thank you as well…..✌

  • I love your workouts! I ache everyday!! Only one request if you can, upload the workouts 4 hours earlier than you do as I live in the UK and are always a day behind ����

  • I so needed this. Had to do 2 days of stretching. Life needs to slow down. So my body can recoup��. Awesome stretches!!! Hips and glutes are my bad spots��!! Look forward to what you have planned for tomorrow

  • I cherish these Sundays✨ Reclining pigeon is always an amazing stretch for me but today I really enjoyed stretching out the traps�� Thank you for balancing us out and I wish you all a splendiferous day��

  • Great, great needed stretch after today ( yesterday’s workout, was late). So excited for next week. Thank You, Thank You and Thank You and Thank You….������������������������

  • I am not going to lie, I do not usually do the stretch videos but after this week my body needed it. Needless to say, I will not miss anymore. This was right on time. Thank you!

  • Happy Sunday Sydney Squad! I trust everyone is having a restful day. Sydney I want to start off by thanking you for being my inspiration to push myself to the next level in my fitness journey before I give my testimony about yesterday. MY TESTIMONY I took a picture of my 3 weeks results of the August challenge and sent it to my daughter and son n law and my son n law said “momma D that’s a lot of muscle are you sure you’re not on steroids?  You look like Angela Bassett in the movie What’s Love Got To Do With it.” Of course I knew he was joking with me about the steroid use since they are always teasing me about how obsessed I am about fitness. Then I went to the Hair Salon for my appointment and a young lady there commented on my physique and I told her that in all the years I’ve been working out and trying to obtain the definition in my shoulders, arms and other parts of my body it did not happen until I came across Sydney Cummings channel on YouTube. The young lady subscribed to the channel right then and there! Listen everyone if you stick with Sydney’s workouts it will work for you also plus nourish your body with the proper nutrients. I’m a vegetarian! I have always desired to have the look that Angela Bassett had in that movie and now I do thanks to Sydney’s workouts and putting the time and energy into the workout. SYDNEY YOU ARE TRULY AMAZING AND I WILL BE FORGEVER GRATEFUL TO YOU INSPIRING ME TO MOVE OUT OF MY COMFORT ZONE! I wished your channel had of been around years ago. I can say I’m 59 and fine as wine! Make it an AWESOME day everyone. I’m not on Facebook or Instagram otherwise I would post a pic! ������ Ready for week #4 Let’s do the darn thing Sydney Squad!!!

  • Great stretches….really needed it after doing the alphabet workout today!! You never let me down girl..Thanks for ALL you do! ����❤️��

  • Great way to end the week. Combined it with yesterday’s workout. I always add a yoga stretch at the end of all workouts during the week so will check out your other stretch videos too for some variety:) Thanks! Bring on Week 4!

  • I have a question. The other vidoes in the playlist do we do them as well? So we can get the full effect or can I just do the one video

  • Wow, that was amazing �� feel so relaxed at the moment. TBH I couldn’t even get out of bed today after those 3 workouts ���� waiting for Friday ��

  • Eff you and eff your videos. Worst possible editing.
    If you cannot perform an exercise, then do the beginning of the set ON TIME as a cue for us. Or you can add a visual cue via editing.
    Terrible performance and terrible commercial interruption.
    Also quit editing OUT the 30 second break you jerk! Enjoy the 3rd world, I just bought Insanity.

  • i did the abs workout and the streaching i feel more relaxed my body is like why don’t you do this everyday?! feels so good!! thank u<3!

  • I STRETCHED it! Oh how I needed this stretch!!! Last night I was so feeling the back of my legs so sore (but loving it because it meant I worked hard). I was too happy to stretch out today. Feel great going to church. Do have a blessed Lord’s Day Sydney. ����

  • yaaaas stretched my sore babies �������� thank you for this ❤️❤️aannd can you do like more bodyweight hiit,full body,legs focused? ����❤️❤️