On Tap? is that a brand name?

always stretch and walking after the workout. The worst thing you could do is workout hard than go home and sit and not move.

Hint when learning the crow make sure you got a thick mat or something so if you go down your face hits that and not the floor

Exactly what Gwen said. Take it from me and my experience. I started running about 2 years ago. I was running close to 40 miles a week starting this year. I rarely took a day off. On Mon,Wed and Friday I was also doing a group class. I was feeling great and then all of a sudden...severe shin splint. It sidelined me for 4 months. I'm still battling it today but I have completely changed my strategy. I still run but only 3 days a week, I also cycle and swim and yes, take a day off. I try and get cardio using low impact. As Gwen said, you have to stretch after your workout to help prevent injuries. You need to warm up before the workout using Dynamic Stretches (ie lunges, butt-kicks, high kicks etc)

As far as after, Im with you. I drink a protein shake after my static stretches. I know there are some recovery drinks but I have never used them. I cant drink those Powerades and Gatorade, they are just way to sweet for me. Runners typically use Tailwind https://www.tailwindnutrition.com/shop/ Im sure your local running store will carry them. You mix it with water. You can get some with no caffeine. I like those as well.

But like Gwen said, you have to take a day off for muscle recovery. Im no doctor but its what I have read and have been told.

Stretching is key. Taking a day off between workouts to allow major muscle groups to recover is important.

If you're doing legs with your trainer and then a leg-intensive method of cardio the following day, chances are your leg muscles might not be getting enough recovery time. I.e., avoid overtraining.