THE NEXT DAY

Active recovery sounds counter-intuitive, but getting a little movement in on your rest days will help you recover faster (and better). The goal of the ‘active’ part is to be active enough to promote blood flow to your muscles. ‘Oxygen, glucose and amino acids are all required for cellular repair, as well as various micronutrients,’ says WH

Fit Squad member, sports scientist and strength and conditioning specialist Luke Worthington. ‘They’re all carried to the necessary areas via the bloodstream – without blood flow there’s no recovery.’ It can also help reduce lactic acid (a by-product of intense exercise) build-up in muscles and post-workout soreness, and keep you mobile and flexible. ‘Low-intensity is the name of the game here,’ adds Worthington. ‘It’s enough activity to increase blood flow, but not enough to cause any more damage.’ Think an easy walk, cycle, swim or yoga class for about 30 minutes or so.