YOUR 2025 BRAIN BRAWN MINI RESOLUTION: EXERCISE Week 4

CHOOSE YOUR TRACK

 Let's jump right into Week 4 by choosing your track below! And don't forget to read on about Rest and Recovery.
 
CLICK FOR TRACK 1 • BEGINNER
 
CLICK FOR TRACK 2 • INTERMEDIATE

As a reminder, the Track 1 mini resolution is to walk 30 minutes a day. Track 2’s mini resolution is to optimize your exercise by increasing your weekly METs.

Just joining us and need to get caught up? Click here for our archive!

 
Rest & Recovery

By now, you may be feeling the effects of your new exercise program which may include some new or different aches and pains. Let’s talk about rest and recovery!

It is advisable to schedule rest days into your routine, and just how often you need those rest days depends on how hard you are working. Harder workouts = more rest needed. And if you don’t schedule it, your body will schedule it for you!
 
So, what exactly is the value in a rest day and what are the means for facilitating active recovery?

A rest day doesn’t necessarily mean a day on the couch with a pint of Ben & Jerry's. Proper rest is crucial to the body’s replenishment of vital nutrients to your muscles. Namely, active recovery facilitates healing by delivering nutrients to the muscles via increased blood flow and is typically a better option for healing than a Netflix binge.
 
A few active recovery options include:

• Massage: this can be a pricey option. Here are some tips for keeping costs down.
  
  
• Foam rolling: this is a form of myofascial release, essentially self-massage, but not exactly as enjoyable. Foam rollers are fairly inexpensive on Amazon. Here are a few highly rated options, and here is some additional information on foam rolling.
  
  
• Stretching: an essential recovery tool, stretching is an important aspect of any comprehensive fitness program. Here is a link to a simple full-body sequence of stretches you can do at home.
  
  
• Bath time: as an adult, have you outgrown baths? Maybe it’s time to revisit the benefits of a relaxing bath with Epsom Salt Baths!