You’re not imagining things: there are no rest days in your planner for Gunnar X Centr. But believe us, it’s not because we want to see you suffer. It’s because we want to see you get maximum results.
You've got questions? We've got answers...
Why am I training every day?
This four-week program is designed to shake up your routine, challenge your body and give your cardiovascular system and muscles something to really pay attention to. Why? Because that is what’s going to drive weight loss and increase fitness levels like nothing else.
What about recovery days?
Don’t worry, we know recovery is important and you should still take a rest day if you need it. Anyone who is sick, recovering from injury or has any other medical reason for not putting extra stress on their body should consult with a medical professional regarding recovery days on the Gunnar X Centr program. Sometimes our bodies really do need a rest, even if we want to push through. Train carefully.
What is ‘active recovery’?
If your body is telling you not to tackle the full Gunnar X Centr workout today, but you still feel like you could manage a little movement, you can try ‘active recovery’ instead.
Active recovery days are just as they sound – they are days to help your body recover through activity. They should be paced at a lower intensity than your regular workouts. This could be a 45 minute walk with a friend, at a gentle enough pace to maintain a conversation.
Five benefits of active recovery
1. Promotes blood flow
By promoting blood flow throughout the body to the muscles and joints, active recovery counteracts inflammation, post-exercise stiffness and discomfort from exercise, speeding up muscle repair by re-oxygenating the muscles.
2. Keeps you in the swing of things
It maintains momentum and motivation to exercise, which is key to reaping results. If you’ve ever struggled to get back into exercise after a few days off, you’ll love the feeling of recovering at a slower pace and then jumping back on board for your next session.
3. Improves your form
Because active recovery sessions are less demanding and slower paced than your other sessions, it allows you to focus on technique and tighten up your form in areas that you might be unsure about or need to practice a little bit more.
4. It’s a calorie burner
Movement burns calories, even at a lower intensity. Any calories burned during active recovery sessions will keep you on track on your weight loss journey.
5. Maintains a healthy resting heart rate
The more you move your body the more efficient your heart becomes at pumping blood and oxygen, which in turn lowers your resting heart rate and promotes a healthy heart. Even lower intensity active recovery days will encourage your heart to adapt to movement, adding to its efficiency.
Will I mess up my progress?
With active recovery, you can take care of your body and still get the most out of the four-week program. Try to keep up with the Gunnar X Centr program every day, if you can. Here are a few other tips to help prevent burnout, overtraining or fatigue and maximise your chances of success:
- Warm up well so your muscles and joints are prepared for a workout. A warm-up should send blood around the whole body, oxygenate the muscles, elevate your heart rate above resting and lubricate the joints. It sounds obvious, but your body should feel warm.
- Stretch after each session so your muscles return as close as possible to their pre-workout length and to avoid stiffness the next day.
- Prioritize getting good sleep. Your body is pretty busy during sleep – muscles, organs and cells are repaired, your immune system reboots and your nervous system relaxes. It will help you recover and keep your training momentum.
- Manage fatigue by eating well. Feed your body with the nutrients, minerals and goodness it needs to function at its best.
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