Rest & Recovery

By Crystal Chong

Lately I’ve been thinking a lot about my clients fitness and exercise longevity. As I truely care about each and everyone of my clients I’ve put together some tips that I would like to share with you share with you on why it is so important to give your body a chance to rest and recover.

After the Summer & Christmas breaks, we see everyone jumping full force back into their exercise regimes. As great as this maybe, it potentially can come with it pitfalls. Trying to making up for lost time, for lack of exercise or the completely “acceptable” indulgences of our holidays, often results in us going too hard and may have an negative impact which can result in burnout and/or injuries. As eager as we may be to get back into our fitness routines, it’s very important to listen carefully to your body and set aside time to allow it to recover.

When we exercise, our muscle tissues tear as a result of overloading ( e.g., running extra hard, lifting heavier weights or doing extra reps). If we do not let our body rest and recover, or if we continuously overload, we start to realise that no matter what workouts we do or how often we do them, we don’t get stronger or fitter. This is why rest and recovery is as important as working out hard.


This is the BEST way to restore your body. Sleep is where the magic happens. This is when your body repairs itself the most and fastest.


Increasing the blood flow in our body which would help in the repairing of all the tiny tears in our muscle tissues. This could include walking, swimming, restorative yoga or even an easy jog.


Especially in Singapore’s climate, we have to replenish the liquids, electrolytes and sodium lost during a workout. Dehydration also slows down muscular repairing.


If you feel any tightness, pain or tension in your body DON’T ignore it. While you are working out, if you feel pain, stop immediately and ask for assistance. As fitness coaches we are here to ensure you are not only doing the exercises correctly but to offer modification and alternatives as needed. Lastly, don’t forget to stretch, foam roll or have a massage.

There is a lot more to share and talk about with exercising, injury prevention, rest and recovery. Come and join Crystal in the beautiful Singapore Botanic Gardens on Wednesday at 8.00am for her class if you have any questions.