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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.
Types of Exercise. Your exercise plan should include: Aerobic exercise (cardio): Running, jogging, and biking are some examples. You're moving fast enough to raise your heart rate and breathe harder, but you should still be able to talk to someone while you're doing it.