The importance of rest + recovery

Rest + recovery allows the body to replenish it’s energy sources whilst also allowing damaged tissues to repair and recover. Building recovery time into a training regime is important because it allows the body to adapt to a new level of exercise stress and promotes a healthy change.

Without sufficient recovery time the body can become prone to injury and also your body can plateaux based on the level of training. Recovery doesn’t necessarily mean you have to take a week off training - Simple follow our steps below to ensure you are showing your body some love before and after a training session at the studio. 


Whether you’re cycling, racing around our HIIT circuit or sweating it out in our Mind Body Studio hydration is the key to success. During training make sure you have a water bottle on hand to sip occasionally to replenish lost hydration sources. After training - whilst the body is recovering, make sure you’re reaching for that water bottle too. Your body will thank you for it. 

District Fitness | Auckland CBD | Group Fitness


Recovery is a time where proper nutrition is essential. Protein sources are required to rebuild muscle tissue and to supply the body with various cells, tissues, enzymes, and hormones. Carbohydrates, on the other hand, are your muscles major source of energy so consuming these post workout will ensure you’re refuelling your body’s glycogen levels. The best time to refuel with carbohydrates + protein is within one hour of working out. District Tip: Eat a post workout snack that contain roughly 50 grams of carbohydrates and 30 grams of protein within 30 minutes of a workout.

The importance of massage

Massage from a qualified massage therapist or self massage with a foam roller, massage stick or massage ball can reduce muscle stiffness, promote circulation to the muscles and increase recovery post workout. Yes - we hear you - at the time it is painful but we promise if you stick with it you’ll recover faster and move more fluidly during our classes.  District tip: Whilst foam rolling or using a massage ball find a tender spot and hold it there whilst the pain dissipates. Repeat if necessary for a deeper release in the muscle.

District Fitness | Auckland | Group Fitness

Stretch it out

Dynamic stretching before a workout allows blood flow into the muscles and ensures you’re able to move well during movements and remain pain free. Attempt to self-identify those areas you feel tight and work on stretching them out to get the most benefit + recovery before and after a workout. Have an area you’re not quite sure how to stretch? Make sure you ask any of our trainers on hand to show you how to stretch it out. 

Active recovery

Easy, gentle movements like walking, swinging your arms in circles or shaking out the legs promotes circulation through the body and helps speed up recovery time. Promoting blood and oxygen flow into tired muscle groups ensures new waste product is being flushed out whilst replacing muscles with good healthy blood cells.

Listen to your body

We can’t stress this enough. Listen to your body whilst you’re training with us. Yes we all have fitness goals we would like to reach but ultimately your body is your temple so treat it that way. If you’re feeling like your pushing it too much - take a day off. You will get a lot more benefit out of coming into the studio each time and giving it 110% then coming in 9 times a week and only giving it 40%. 

Without proper rest and recovery the body can be put under too much stress which then leads to injury and illness - both of which can keep you out of training for a period of time. Scheduling in rest and recovery or active recovery sessions during your training regime will ensure you stay on track to reach fitness goals. Good things take time and with the right training regime + rest and recovery you’ll be kicking goals in no time! 

Jess WallaceDistrict Fitness