Recovery and sleep basics

Getting fitter happens between sessions as much as during them. Recovery isn't laziness — it's part of the plan.

Rest days

• Leave at least a day between hard strength or HIIT sessions for the same muscles, especially when you're starting out.
• "Rest" can be active: a gentle walk, a mobility session or some stretching.
• If you feel run down, or sore muscles haven't eased, take an extra easy day.

Cool down after training

The NHS suggests about 5 minutes of gentle stretches after exercise, holding each for 15 to 20 seconds, to help you relax gradually, improve flexibility and slow your heart rate. Our quick stretch and cool-down times them for you.

Stiff muscles

If your muscles feel stiff after a new kind of exercise, ease back in with lighter movement and build up gradually. Pain that is sharp, in a joint, or doesn't improve is different — stop that exercise and get it checked by a GP or physiotherapist.

Sleep

The NHS Every Mind Matters sleep tips include:

• Keep a regular sleep routine — going to bed and getting up at similar times each day, even on days off.
• Relax before bed — try not to use phones, tablets or computers for an hour before bed; reading, breathing exercises or calming music can help.
• Manage worries — writing a list of things to do tomorrow can help clear your mind.
• Make your bedroom quiet, dark and cool.
• Don't force it — if you're still awake after around 20 minutes, get up and do something relaxing, then go back to bed when you feel sleepy.
• Get active — regular activity can help you sleep better. Some people find exercising close to bedtime affects their sleep; if that's you, try being active earlier in the day.

Large meals close to bedtime, caffeine, alcohol and nicotine can all affect sleep. The NHS suggests avoiding alcohol and nicotine for 1 to 2 hours before bed.

Menopause and sleep

The NHS suggests keeping your bedroom cool at night and wearing lightweight clothing to ease night sweats, and keeping to regular sleep routines. See our menopause page.

When to get help

If poor sleep is affecting your daily life, the NHS has information on insomnia and treatments available from a GP or pharmacist.