With all this training and preparation over the past couple of weeks, always remember to stretch after every session. It’s just as important as the workout phase.

Rest and recovery are essential to good health and continued energy.

Rest is basically when we relax, sleep and take time out from training. Recovery is how we refuel and allow our bodies to repair after we exercise.

So rest is pretty easy – just make sure you get adequate sleep. Recovery also includes what we do in the short term after exercise, like our cool-down and stretches.

Exercise causes changes in the body, such as muscle tissue breakdown and the depletion of muscle glycogen, as well as fluid loss. Recovery time allows these stores to be replenished and tissue to repair.

We do this through our nutrition and rehydration, which we’ve talked about in previous weeks, and in making sure we don’t over-train.

If we don’t recover, we make ourselves more susceptible to injury and are at increased risk of becoming ill.

And no one likes to be sick or injured, right? Particularly this close to the big day.

On some occasions after training sessions, you may find yourself needing that little bit extra in your stretching routine.

This is where a group fitness class would be most beneficial to you and your body.

Cityfit offers the Stretch 30 group fitness class every Monday and Friday at 10.30am, focusing on stretching out all those muscle groups that have been allowing you to make your best.

So give it a go. You may just find yourself coming back every week.

Don’t forget to stay hydrated during and after every session. Just like stretching, your sessions won’t reach their potential without hydration.

If at any time during this program you have any questions, need advice, want to know more about our group fitness classes or want to arrange a time to meet up for a chat, email me at info@cityfitbathurst.com.au using 7Point5 Program in the subject line, or leave a comment on our Facebook page.