What’s on the Rest & Recovery poster
14 entries in 4 groups.
Roughly ordered by evidence and effect size.
- Largest effect: Sleep — 7–9 hours, Adequate protein and total energy, Rest days betwe…
- Moderate: Light activity on rest days, Hydration, Gradual load progression
- Small or unclear: Ice baths — may blunt adaptation, Massage guns, Compression garment…
- Signs of under-recovery: Performance falling over weeks, Resting heart rate rising, P…
Training is the stimulus; adaptation happens during recovery. Without the second, the first is just fatigue.
Questions about the Rest & Recovery poster
- What’s on the Rest & Recovery poster?
- 14 entries in 4 groups. Roughly ordered by evidence and effect size. Largest effect: Sleep — 7–9 hours, Adequate protein and total energy, Rest days betwe…; Moderate: Light activity on rest days, Hydration, Gradual load progression; Small or unclear: Ice baths — may blunt adaptation, Massage guns, Compression garment…; Signs of under-recovery: Performance falling over weeks, Resting heart rate rising, P…. Training is the stimulus; adaptation happens during recovery. Without the second, the first is just fatigue.
- Who is the Rest & Recovery poster for?
- Rest & Recovery belongs to the Body & health section rather than to a school year, because health is not something one grade owns. Anyone learning movement can pin it up — a beginner, a student mid-course, or someone revising years later.
- When should you use the Rest & Recovery poster?
- Sleep first. Everything below it is a rounding error by comparison. A wall chart earns its place by being glanceable from where the work is happening, so Rest & Recovery belongs on the wall where that health work actually happens, within glancing distance, rather than filed away.
- What other posters go with Rest & Recovery?
- Breathing Under Load, Common Injuries and The Core sit alongside Rest & Recovery in the Body & health section. Printed together they make a wall rather than a single sheet, which is how a reference set actually gets used.Breathing Under LoadCommon InjuriesThe Core
- Is the Rest & Recovery poster free to download and print?
- Yes. Rest & Recovery downloads as a free PDF with no account, no email and no watermark, like everything else in the Body & health section. Print as many copies as you like for a home, a classroom, a library or a tutoring group; reselling the file is the only thing the licence rules out.Read the licence
- What size does the Rest & Recovery poster print at?
- Rest & Recovery is a vector PDF laid out for US Letter, and prints on A4 with Fit to page — the same file, no separate download. Because every mark on it is drawn rather than photographed, it stays sharp enlarged to A3, A2 or A1 at a copy shop. Colour carries emphasis only, so a greyscale print of Rest & Recovery loses nothing.Printing guide
Related posters
Charts that sit alongside Rest & Recovery on the same wall.
Browse every Body & health poster, or start from the full catalogue.