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Your Week of Recovery: With Daniel Vida

RELATED: The Most Effective Recovery Pairings for Your Next Rest Day

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.