After training and the next day
A steady reset.
General guidance / 01
Ease out with light movement
Finish with a few minutes of easy movement, such as walking at a comfortable pace. Let your breathing settle without turning the cool-down into more hard work.
Keep food and fluids ordinary
Drink to thirst and eat regular meals. A steady routine is a useful default; this guide does not prescribe a special recovery diet or fluid target.
Prioritize sleep
Make room for your usual sleep routine. If you are tired, give yourself time to rest before adding more training stress.
Adjust for fatigue
When you feel fatigued, choose rest or easy movement at a conversational pace. You do not need to turn every day into a training day.
Return to harder work gradually
Build back toward harder sessions when ordinary movement feels comfortable. Start at a manageable effort and adjust based on how you respond.
Know when to get help
Take unusual symptoms seriously.
Stop exercising and seek appropriate medical care for severe or unusual symptoms. Get qualified clinical advice for persistent pain or symptoms rather than trying to train through them.
This is proposed general guidance, not individualized care, medical advice, or a verified CVSC recovery or clinical protocol.