You’re Still Sore From Your Last Workout

Perhaps you’re new to the gym, or you haven’t been for a while. Or maybe you just overdid it a bit. We’re not judging – quite the opposite. ‘Soreness is a good sign,’ says Jim Pate, physiologist at the Centre for Health and Human Performance. The inflammatory response to the tiny tears you’ve caused in your muscles is what drives your body to adapt, so it’s better prepared next time. ‘You should be satisfied you achieved significant enough overload.’

So, you’ve earned a few good sofa days, right? Not quite. ‘You need rest, but don’t be static,’ says Pate. ‘A slightly lighter effort will keep your body ticking over and allow it to let go of that soreness.’ Not to mention keeping your metabolism ticking over.

Hop on an Air Bike or rower and warm up with five to 10 minutes of cardio at 50% to 60% of your maximum intensity, ramping it up higher for a few bursts. Once your muscles are more pliable, dynamically stretch, paying extra attention to sore areas. If everything still aches, swap your usual routine for a body-weight circuit – press-ups, squat jumps, lunges, planks. Don’t push too hard, or you’ll risk injury.

Cool down with static stretches, holding them for at least 30 seconds. See you tomorrow, bright and early.