Rest days are often misunderstood. Too many people think recovery means simply sitting still and doing nothing, but real recovery goes far beyond that. If you’re training hard and want to get the best results, how you rest matters just as much as how you train.

By making your recovery intentional, you can reduce fatigue, improve performance, and lower your risk of injury. Here are five ways to elevate your rest and get the most from your downtime…

Use a Sauna

A post-training sauna can do wonders for recovery. The heat helps relax tight muscles, improves circulation, and even aids in reducing muscle soreness. Regular sauna use also improves cardiovascular health and speeds up recovery between tough sessions.

It’s not just relaxing — it’s a practical recovery tool and one that offer SERIOUS benefits to your health, fitness and recovery.

Eat Well

Recovery doesn’t happen without the right fuel. Eating nutrient-dense meals rich in protein, healthy fats, and complex carbohydrates helps your body repair muscle tissue, replenish glycogen stores, and support overall recovery. Don’t view your rest day as an excuse to skip nutrition — it’s just as important as your workout days.

Better fuel and more nutrients mean better health. As the old saying goes, garbage in = garbage out.

Hydrate Fully

Hydration plays a key role in recovery. Even mild dehydration can affect energy levels, muscle function, and mental clarity. Aim to drink water consistently throughout the day, especially if you’ve sweated heavily in previous sessions. Electrolytes can also help support better hydration and muscle recovery.

When you consider that around 60% of your body consists of water, it’s important to keep yourself hydrated. It helps your tissue health and vitality.

Give Time for Sleep

Sleep is the foundation of recovery. It’s when your body does most of its repair work — from rebuilding muscle fibres to regulating hormones. Getting 7–9 hours of quality sleep each night is one of the most effective recovery strategies you can adopt. If you’re training hard, prioritising sleep should be non-negotiable.

Sleep is the bedrock of recovery. Without adeuqte sleep, you’re always going to struggle.

Use Infrared Therapy

Infrared light therapy is becoming more popular with athletes and gym-goers looking to speed up recovery. It helps improve blood flow, reduce inflammation and support muscle repair. Whether you use a dedicated infrared device or visit a recovery facility, it can be a great addition to your rest day toolkit.

Recovery isn’t about doing nothing — it’s about doing the right things. By using tools like saunas and infrared therapy, eating well, staying hydrated, and prioritising sleep, you’re giving your body the support it needs to grow stronger and bounce back quicker.

At AdMac Fitness, we believe that training hard and recovering smart go hand in hand. Elevate your rest days, and you’ll elevate your results.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD