The short answer is yes, it’s perfectly fine to lay down and rest after a workout. In fact, it can be quite beneficial for recovery. Here’s a more in-depth look at the pros and cons of laying down after exercise.
The Benefits of Resting After Exercise
There are several advantages to taking time to relax and recover after a tough workout:
- Allows your heart rate and blood pressure to return to normal
- Gives your taxed muscles time to begin repairing and rebuilding
- Helps restore muscle glycogen (stored carbohydrates) which gets depleted during exercise
- Reduces muscle soreness and stiffness in the days following your workout
- Just feels good to take a load off and relax!
Laying horizontally opens up capillary beds in your muscles, allowing for increased blood flow that delivers nutrients and removes metabolic waste. This enhanced blood flow is especially helpful for recovery.
Potential Drawbacks
While generally safe, there are a few potential downsides to laying down right after a tough workout:
- In rare cases, could cause blood pooling in the extremities which might leave some people lightheaded upon standing up
- Might cause muscle cramping or discomfort if immobile in one position for too long
- Some people report feeling nauseous if sitting or laying down soon after high intensity exercise
As long as you listen to your body and don’t feel lightheaded or nauseous, resting horizontally after exercise should not be an issue. Avoid staying in one position for more than about 5-10 minutes.
Tips for Safe and Effective Post-Workout Rest
Here are some tips for making the most of resting after your workouts:
- Cool down with about 5-10 minutes of light activity like walking before laying down
- Find a comfortable spot with support for your head/neck to allow muscles to fully relax
- Use postural awareness – keep your body aligned and avoid crossed legs/arms which can restrict circulation
- Set a timer so you don’t stay horizontal too long (aim for 5-15 minutes max)
- Stay hydrated by sipping on water or a post-workout recovery drink
- Listen to your body – avoid laying down if you feel lightheaded or nauseous
Laying Down After Different Types of Exercise
The pros and cons of resting horizontally may vary based on the type of workout you performed:
| Type of Exercise | Benefits | Precautions |
|---|---|---|
| High intensity interval training |
|
Avoid laying down for more than 5 minutes due to high heart rate |
| Resistance training |
|
Get up slowly and carefully to avoid cramps/strains |
| Endurance training |
|
Stay hydrated and limit time laying down to 10-15 minutes |
Other Recovery Tips
While resting horizontally can help your body bounce back from exercise, here are some other recovery tips:
- Rehydrate – drink 16-24 oz of fluid for every pound lost during exercise
- Refuel – eat a carb/protein snack within 30-60 minutes post-workout
- Stretch – gently stretch any tight or sore muscles
- Ice – apply ice packs as needed to swollen or tender areas
- Compress – use compression socks/sleeves to improve circulation
- Elevate – prop up legs or arms to reduce swelling
- Massage – use a foam roller or get a massage to improve muscle repair
- Sleep – make sure you get enough sleep for tissue regeneration
The Bottom Line
Laying down after exercise is generally safe and has several benefits for recovery including:
- Lowering heart rate/blood pressure
- Increasing blood flow to muscles
- Allowing glycogen restoration
- Reducing muscle soreness
Aim to lay down for 5-15 minutes while listening to your body’s signals. Avoid staying horizontal if you feel lightheaded or nauseous. Combine resting with other recovery techniques for optimal results.