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On rest and recovery days it is important to avoid doing the worst thing you can do for your body... nothing. Examples of rest and recovery activities are walking, static stretch exercises (after a warm up and loosening up period), dynamic stretching, swimming, water running, and riding a bike.
If you're experiencing a combination for these symptoms, reconsider your workout and opt for an easy day or a day off. If you're not sure what to do on your recovery day, follow our guidelines to help you get the kind of rest you need to get the most out of tough workouts.