Flourish - Latest Edition - Flipbook - Page 38
Make room
for recovery
A varied program
should include
variation in effort
as well as activity
type. Completing
several different
high-intensity
workouts is
still a highintensity routine.
Build your movement menu
Adding variety does not require joining several gyms
or completely redesigning your week. Small changes
can broaden the way the body is challenged.
You might change one walk to a cycle, replace one
indoor session with an outdoor activity or introduce
a short resistance workout alongside regular aerobic
exercise. Trying a dance class, swimming, hiking,
racquet sport or group 昀椀tness session can add a new
physical and social dimension.
Variety can also be created within a familiar activity.
Walkers can explore different routes, surfaces, speeds
and gradients. Strength training programs can
incorporate different movement patterns or equipment.
Swimmers can vary strokes, pace and distance.
When introducing an unfamiliar activity, begin
gradually. New movements can place different
demands on muscles, joints and coordination, even
when overall 昀椀tness is good. Appropriate technique,
equipment, footwear, recovery and professional
instruction may help reduce injury risk.
Hard sessions need
to be balanced
with lower-intensity
movement and
adequate recovery.
Sleep, nutrition,
hydration and rest
all contribute to
the body’s ability
to adapt
to exercise.
Pay attention
to persistent
pain, unusual
fatigue, declining
performance
or a loss of
enthusiasm. These
may indicate that
training load or
recovery needs to
be reconsidered.
Exercise should
be adapted to
health conditions,
injuries and
individual capacity,
with professional
guidance sought
where appropriate.
