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Recover, Recover, Recover


Recovery and injury are two words used frequently in a fitness setting because they go hand in hand. In order to prevent injury we have to make sure were are recovering appropriately. We need to do a better job of addressing both injuries and recovery so we wanted to dedicate this blog to just that.

Understanding your 100%

We often coach you to train at 100% capacity. When we are beginning to workout at Fly Feet our bodies are adapting to the new high intensity style of training meaning we aren’t fully aware of what our true all-out is. As we train at this level of intensity more frequently we begin to understand the powerful impact of the high intensity. It is extremely fatiguing and the body is not meant to move at 100% day in and day, but rather a 3-4 times a week. Recovery has to be a major factor in our training if we give 100%. Everyone has heard of the saying “work hard, play hard”, so in regards to fitness you have to work hard, recover hard. 

Recovery Day in the Studio

A recovery in the studio has to be specifically toned down. The more we understand what 100% intensity feels like the better we are able to assess how we we need to recover. Recovery Days should feel like 50% effort or less. This means walking or light jogging on the tread, bodyweight movement on the floor, cutting reps, and adding a little extra mobility to your routine. Doing a more aerobic based workout is still challenging and taxing on the body and so is high volume at a lower intensity. Going for a long, slow run does not count as a recovery day. This will condition your brain to associate aerobic training and recovery together. It will result in your recovery being too intense and your aerobic capacity work being far less impactful.

Communicating what you need 

Working out in a group fitness environment is powerful because of the teamwork and camaraderie that we experience, but it can also make it difficult to address people’s individual needs. Communication between the flyer and coach is key when trying to garner the most success from class and beyond. If you are not sure you’re doing a movement right, you need a modification, or clarification on the direction of class then you must ask your coach! Both the coach and the flyer experience will be better when questions are asked as needed. This also applies to recovery days. Write down the big “R” by your name and still vocalize it to the coach to make sure you are accountable for making the workout feel far less intense. 

When to Call the Doc

It is important to note that if you have a serious limitation or injury, make sure to go to the doctor and get it checked out. It is important to know your body and own it, so if something is feeling seriously wrong or you feel you are at risk for being injured, make sure to go in and get it checked out to prevent further injury. The coaches are there to help push you through the workouts and are able to help with questions on mobility, training, or recovery, but if there is an injury you must see a professional first. 


Stretching provides acute relief to a chronic problem. You can use alcohol to clean a wound, but if you don’t close the wound so it can heal, bacteria just hops right back in. Stretching can open the door for lasting change but you have to pattern the position through focused and intentional training. Construct your training approach with intent instead of habit.

Injuries are incredibly frustrating and it is our goal to keep every flyer moving safely all while pushing you to your best. We have an amazing community that is always seeking their edge and accepting the challenges of a Fly Feet class! We want you to be able to do this for life so follow these guidelines to stay your healthiest and happiest self.