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Recovery
Recovery is a training variable
You do not get fitter during a session. You get fitter recovering from one.
Three systems, three speeds
Muscle tissue repairs over roughly 24 to 72 hours depending on how hard it was worked. Connective tissue is slower. The nervous system is the one people ignore, and it usually decides whether next week feels heavy.
What a rest day should look like
- Move anyway. A walk, easy cycling or mobility work moves blood without adding fatigue. Complete inactivity is not recovery.
- Eat normally. Cutting intake hard on rest days undermines the repair the rest day exists for.
- Sleep is the intervention. Nothing else here competes with an extra hour for effect size.
When it is more than a rest day
Soreness outlasting three days, a resting heart rate that has drifted up, sleep that has got worse rather than better, and a sudden loss of interest in training are all worth taking seriously. If they persist, speak to a qualified professional rather than training through them.
General guidance for healthy adults, not medical or dietetic advice. If you have a health condition or are unsure whether an approach suits you, speak to a qualified professional.
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