Recovery in Training: the Balance Between Rest and Movement

April 1, 2025 - By Karine Larose, M.Sc.
4 minutes
When discussing fitness and training, the focus is often on workout intensity, frequency, and progression. However, one key element is sometimes overlooked: recovery. It is during this phase that the body adapts and strengthens. That said, recovery does not necessarily mean complete inactivity on rest days. For those who are always on the move, rest assured—it is possible to recover actively.
While recovery is essential, it does not mean you should become completely sedentary on rest days. The human body is designed to move, and light activity is beneficial for circulation, mobility, and even muscle recovery.
There are times when full rest is necessary. Here are some examples:
Recovery is not just about the body but also the mind. The pressure to “always do more” can be counterproductive, leading to frustration or even athletic burnout. Learning to listen to your sensations and accept that progress also comes through rest is crucial for long-term balance.
Nutrition also plays a key role in recovery—whether it’s consuming protein to optimize muscle repair, carbohydrates to replenish energy stores, or staying hydrated throughout the day and after workouts.
Most of us are highly motivated when starting a new program and may believe that doing more is always better. However, as mentioned earlier, a well-planned training program should include active rest days to support progress and maintain morale. Skipping one workout does not mean all is lost! Don’t hesitate to consult a professional to help you establish the right plan for you.
In conclusion, a good training plan should consider a person’s actual capacity to train and include rest days. As with any habit you aim to establish, having a structured yet flexible plan increases your chances of success. While daily movement is a pillar of good health, recognizing when to take a real break is equally important. As always, balance is key!
Recovery in Training: the Balance Between Rest and Movement is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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