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More about challenge of the month November 2020

Last quarter where we continue building knowledge and habits. Last month we started planning exercise, this month we add recovery to the schedule.

Per Olsson, Strength stairs


Hiit, heavy and light right


  • Recover smart to make it a habit
  • Smart recovery is as simple as recovery that is actually done.
  • The body needs recovery to balance the load impacting the body in daily life and through exercise. motion/träning.


Recover smarter. Working out both physically and mentally with the exercise challenge from last month, you need to think about both proper recovery.

You need to recover to get slag products out of the system, for the heart rate to go down and for you to get enough recovery before the next workout. Our suggestions for exercise and recovery schedule with principles can be found below.

Diary, keep writing so you can go back and learn from what you have done. Take the schedule, follow the principles in your favorite exercises, adapt it to suit your everyday life and communicate it to your surroundings. It is good for your success if more people are aware of what you do for your sustainable health .

The change is made, if possible, together with colleagues, schoolmates, friends or family. The changes you make should be at a level so that it feels positive and it should help you stay motivated for more and other improvements and changes in future challenges.

Target group

You who want to create more structure in your life, getting more out of your exercise, sleep, recovery, breath and nutrition. And that want to take conscious steps towards a sustainable health.


So, this month is about lowering the pulse, recover smart for our muscles and add a lite mental recuperation to it all to get a whole.

The thought is that you will get some exercises (principles rather) to make recovery a bit smarter and a bit more effective without taking that much more time out of a busy life.

Recovery for HIIT

To recover smart after HIIT, you need to follow three principles.

  1. Active recovery. Keep moving when the training is over, so that the circulation is kept going, you have probably raised your heart rate high and just as surely you have high lactate levels so your body needs to keep moving to slowly restore the levels. Read more about this on Active Recovery After High-Intensity Interval-Training Does Not Attenuate Training Adaptation
  2. Keep warm. Many of us get cold easily when we stop after a workout, if you keep your body temperature up, your body will be a little better at creating glycogen (fuel) before the next workout. Read more about it at, for example, Best recovery after hard training.
  3. Be patient. Depending on how hard you have trained, you need to recover. Read more about it on our page about Exercise

There is a link in the schedule further down to the principles themselves, so you can take your favorite exercise and apply that principle to.

Recovery for light resistance exercise with many repetitions

As for HIIT you can follow the principles Active recovery, Keep warm and Be patient. Reduce the resistance considerably.

There is a link in the schedule further down to the principles themselves, so you can take your favorite exercise and apply that principle to.

Recover the brain for doubled effect

The brain needs recovery, both in connection with the training session as well as between the sessions.

When you have unwinded and while you are running your active recovery, we try to be in the moment, find something to anchor your attention on. You can do this by learning by reading, for example, Get help from your feet in mindfulness training

Between sessions we add meditation, it is called Loving kindness and you can find a good variation on the page . If you want to read more about the science behind the proposed meditation, you can read Open Hearts Build Lives: Positive Emotions, Induced Through Loving-Kindness Meditation, Build Consequential Personal Resources.


Here is our suggestion for your schedule, as you can see it focus the exercise to workdays to emphasize recovery during weekends. You are of course free to set your own schedule.

5 miup
10 mihi
5 mine
5 miup
10 mihi
5 mine
5 miup
10 mihi
5 mine
10 miup
15 mime
5 mine
10 miup
15 mime
5 mine
Cognitive strengthduring warmupduring warmup
Physical recoveryAfter cooldownAfter cooldown
Mental recoveryduring cooldown15 mimedduring cooldown15 mimed
miup=minutes warmup, mihi=minutes high intense exercise, mine=minute cooldown, mime=minutes with a stop, mimed=minutes meditation

Diary, reflection and together for more success

Just like previous challenges, look in your diary and reflect every now and then what worked for you.

Go through your program with your surrounding for support and perhaps a exercise buddy or two?


  • Please commenct below how you combine different physical exercises and regimes with cognitive challenges.
  • Keep it simple, continue writing your diary as a part of your sustainable change.
  • Give exercise changes at least three months of time so it is properly tested.

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