Celebrity trainer Cody Rigsby on getting the most out of your recovery

When it comes to an exercise routine, most of us know by now that rest days are important. But how seriously are you really taking your recovery?

"Recovery by definition means returning to full health or full strength, so in terms of a successful workout regime, it’s incredibly important," Peloton trainer and Therabody athlete Cody Rigsby tells Yahoo Lifestyle.

peloton trainer Cody Rigsby
As someone who pedals hundreds of kilometres a week, Peloton trainer Cody Rigsby knows a thing or two about recovery. Photo: Instagram/CodyRigsby

"Whether it’s feeling less sore, relaxing, sleeping, or loosening tight muscles, recovery comes in so many different forms. It’s really just finding what works best for you and executing it."

One study found that it actually took 72 hours of rest — or 3 days — between strength training sessions for full muscle recovery, while research from the ACE Scientific Advisory Panel says that a recovery period could be anywhere from two days up to a week depending on the type of exercise.

This number, of course, will vary based on factors like your fitness level, age, and type of exercise and intensity of your workouts. So knowing your own body and its limits is essential to determining the amount of work and rest days you need each week.

And it's not only crucial for your body - but for your mind as well.

If you're not sure what to do for your recovery, Cody, who also featured on Dancing with the Stars in the US, points out that it can be as simple as taking a rest.

Photo: Instagram/CodyRigsby
Photo: Instagram/CodyRigsby

"Recovery and rest are the perfect complements to each other and they’re both equally important. We all need time to rest our bodies and minds throughout the day," he tells us.

And yes, that includes sleep.

"Sleep is the ultimate form of recovery so making it a priority is vital. It’s so easy to get caught up in life and let rest fall to the wayside, but it’s truly so important to feeling your best, both inside and out," he adds.

Regardless of what you do, the key is to prioritise it!

"Learn to listen to your body," Cody stresses.

"Recovery can be so many different things, it’s really all about understanding what works best for you. For me, recovery includes rest, meditation, moments with my Theragun or RecoveryAir boots, and really taking the time to heal my body after a workout.

Cody Rigsby meditation
Cody uses massage, sleep, and meditation to help focus on 'self love'. Photo: Instagram/CodyRigsby

"I like to use my Theragun at night. It's part of my nightly routine. Depending on what I worked out that day, I'll spend about two minutes in every body part, really just going to work, knowing that will get me the best recovery."

"At the beginning of my day, or before I work out, I'll do a quick 15 seconds close to the joint of the muscle group that I'm going to work to wake up my body— get myself ready for battle. And then throughout the day— especially if I have a really challenging ride or a workout

"Then throughout the day— especially if I have a really challenging ride or a workout— as soon as I'm done with that workout. The quicker you jump into it, the better recoveries you're going to have."

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