While David Beckham’s latest topless photoshoot has pulses racing, his intense fitness routine with his wife Victoria may not be advisable for Brits to replicate. Appearing on the latest digital cover of Men’s Health UK, the global star revealed in the interview : “We now do five days a week (workout), sometimes six, together. I love training with Victoria.”
In light of this, Sofa Club have partnered with personal trainer Alasdair Nicoll to remind people of the importance of rest in achieving long-term fitness success.
Beckham couple revealed to workout up to 6 times per week to stay in shape
In the interview, David shares that he and Victoria work out up to six times per week to stay in shape, commenting on Victoria: “She’s not great at resting. He’ll (personal trainer) give her a 90-second rest and she’ll be ready to go after 25.”
Exercising to this extreme without proper rest, however, is not advisable. NHS data reveals over 388,515 sports injuries resulted in unplanned A&E visits in a single year – many of which could have been avoided with proper recovery practices.
PT Alasdair discussed the optimum recovery time between workouts to avoid exertion or injury that could cut fitness journeys short. He said: “I’d stress that the optimum recovery time after exercise depends heavily on the type of activity – running or weightlifting, for instance – and its intensity.
“Weight lifting typically requires 48-72 hours. This time allows the muscle fibres (which sustain microscopic tears during lifting) to repair and grow stronger. After a long-distance run or high-intensity interval sprints, the muscles and joints can take 24–72 hours to recover, as the repetitive impact stresses the lower body and cardiovascular system.
“Moderate runs may only require 24–48 hours of recovery, while recovery from a marathon or ultra-distance event could take a week or more.” Across all forms of workouts, listening to your body is vital—feeling unusually fatigued, experiencing persistent soreness, or a dip in performance may signal the need for extra rest.”
Expert tips on how to manage recovery from the comfort of your sofa
Now, you may think the sofa is just a place to put up your feet and watch TV, but that is where you’re mistaken. While this certainly would not hurt in terms of recovery, Alasdair has provided some simple movements that can be achieved from the comfort of your sofa to help continue your fitness journey.
Seated Hamstring Stretch
“Sit on the edge of your sofa, extend one leg forward with the heel resting on the floor, and keep the other foot flat. Lean gently forward while keeping your back straight to stretch your hamstring.”
Ankle Circles
“While seated, lift one foot slightly off the floor and rotate your ankle in slow, controlled circles. This improves circulation and mobility in the ankles.”
Seated Spinal Twist
“Sit up straight, place one hand on the backrest of the sofa, and twist gently toward that side while keeping your feet flat. This relieves tension in the lower back and spine.”
Leg Raises
“Sit upright with your back supported by the sofa, extend one leg straight, and lift it a few inches off the floor. Hold it briefly and lower it slowly. This engages the quads and improves circulation.”
Shoulder Rolls
“Sit comfortably and roll your shoulders forward and backwards in slow, controlled motions to release tension and improve mobility.”
Neck Stretches
“While seated, gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 15–30 seconds and repeat on the other side to release neck tension.”