8. Leave time for recovery


Recovery time is essential. "If you don’t recover, you’ll over-train and probably injure yourself," Carver warns.

It should consist of rest, stretching and light cardio such as yoga, swimming and walking.

"Recovery time varies between individuals, depending on DOMS (delayed onset muscle soreness)."

DOMS occurs mostly because muscle cells are torn and need to rebuild. Each time it rebuilds, the muscle grow a little. The more energy you provide your body with at this time, the more efficiently this will happen.

DOMS can last up to 72 hours after exercising and muscles should be rested for a further 24 hours after soreness subsides. "That doesn’t have to mean three days of inactivity, just change it up a little: If your arm muscles are sore, exercise your legs or vice versa. However, if you feel any sort of pain or discomfort it is best not to exercise that part of your body."


Elise Carver currently works as a personal trainer at Transcend Health and Fitness. Details can be found at

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