This week of recovery prioritizes yoga, box breathing, and more for a balanced mind and body.
Your Week of Recovery is a series highlighting a specific fitness modality and an Equinox instructor’s approach to post-workout recovery. Follow along to support your journey toward a high-performance lifestyle.
You’ve probably heard it before: Post-workout recovery is crucial when it comes to your progress inside and outside of the Club. If you want to improve your approach to recovery, I recommend focusing on one habit at a time before eventually stacking on more. This ensures a sustainable, long-term routine.
As for what I do in my current post-workout routine? I always incorporate five minutes of static stretching (30 seconds per position) followed by three minutes of breathing. Afterward, I eat a high-carb meal with around 25 grams of protein (this pairing capitalizes on the body’s post-workout metabolic state) and drink water with electrolytes. On my non-training days, I love hitting the sauna for 15 to 30 minutes after light dynamic mobility work (10 to 15 minutes). This works for me as I am often on a time crunch and have a lot to accomplish in my performance training. Prioritizing eight minutes of recovery after my workout is manageable and I can commit to it. Remember: Consistency is the most important factor!
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Here's a sample week of workouts and recovery.
Monday
I recommend any of our Workout Sessions available on the Equinox+ app for your dose of strength training. In terms of post-workout recovery, I like five minutes of static stretching focused on muscles trained that day, followed by three minutes of box breathing. This can help activate the parasympathetic nervous system, which is responsible for the body's relaxation response. This can lead to reduced stress, calm feelings, and a sense of control over challenging situations.
Tuesday
No strength training. Instead, opt for 10 one-minute intervals of light cardio, such as riding the fan bike at a “talking pace” (lower heart rate), followed by one minute of your favorite dynamic stretches. Follow it up with 15 minutes in the sauna for improved muscle recovery.
Wednesday
If you’re strength training on this day, I recommend a post-workout recovery session that includes five minutes of static stretching focused on muscles trained that day, followed by three minutes of box breathing. I like this routine because it reduces muscle tension and discomfort while improving mobility.
Thursday
No strength training today! Instead, go for 30 minutes of steady-state cardio (preferably low-impact activities like uphill walking or biking) and 30 minutes in the sauna. This routine aids in improving endurance, enhancing recovery, and developing aerobic health.
Friday
Repeat Monday’s routine!
Saturday
Take it easy with a session of Slow Flow Yoga to enhance mental clarity, improve stabilization and mobility, and reduce stress.
Sunday
Cap off your week with a Headstrong meditation to reduce stress and improve your sleep — an important part of effective recovery.