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The Power of Active Recovery for Muscle Rebuilding

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The Power of Active Recovery for Muscle Rebuilding

The Weight of Recovery in Fitness

It’s common knowledge that exercise is good for the body. But an often overlooked aspect of a well-rounded fitness routine is the importance of recovery for muscle regeneration. As the saying goes, it’s not all about working hard but working smart. A nuanced approach to training is key. Adopting a balanced routine that includes not only physical workouts but also ample rest, healthy diet, hydration, and mental rejuvenation plays a critical role in the overall fitness journey.

Ignoring these aspects can lead to counterproductive outcomes such as overtraining syndrome, a condition often characterized by persistent fatigue, performance decline, and increased risk of injuries. Therefore, it is vital to approach training strategically, with one of the key strategies being active recovery.

Active Recovery: The Secret to Efficient Muscle Rebuilding

Active recovery is all about engaging in low impact workouts that stimulate blood flow to the muscles without causing further fatigue or soreness. This is an essential part of muscle recovery and rebuilding. Such exercises include walking, cycling, swimming, yoga, Pilates, resistance band exercises, and mobility drills. The frequency of these workouts should be tailored to personal recovery needs and fitness levels, but it is generally recommended to incorporate them into the workout regime at least two to three times a week.

Consistency in these activities is key for effective recovery. Many fitness enthusiasts and professionals have attested to the efficacy of these low impact workouts in aiding recovery and improving overall fitness.

The Role of Sleep and Nutrition in Active Recovery

While active recovery techniques play a significant role in muscle recovery, other facets of recovery should not be neglected. One such aspect is sleep, particularly napping after a workout. Napping is beneficial in overcoming post-workout fatigue, as it allows the body to replenish its energy stores and undergo necessary physiological processes for recovery, such as increased blood flow and oxygen usage, hormone release, and body temperature regulation.

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Moreover, proper nutrition is essential to support muscle repair and growth. Consuming a balanced diet with adequate protein, carbohydrates, and fats provides the body with the necessary nutrients it needs to repair and build muscles after a workout.

Designing an Effective Active Recovery Workout Plan

Whether the goal is to gain muscle or improve overall fitness, a consistent workout plan, coupled with active recovery strategies, is key. Understanding the basics of muscle growth, including hypertrophy, progressive overload, and rest for recovery, is crucial. The plan should include a variety of exercises, both compound and isolation, to ensure all muscle groups are worked.

Active recovery techniques such as foam rolling, stretching, and light exercise should be incorporated into the post-workout routine. These techniques not only aid in reducing muscle soreness but also improve blood circulation, promoting better muscle growth and overall health.

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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