This way, you keep your heart rate up-and burn more calories than you would if you just stand around or sit down. Swap straight-up rest between exercises for less-intense moves, like jumping jacks, air squats, or boxer shuffles. You can also incorporate active recovery into your regular workouts themselves. There are plenty of feel-good activities to choose from! "Meander in a park with your dog, shoot some hoops, ride your bike through a new neighborhood, swim around in a pool-the opportunities are endless," Winslow says. On these days, focus your movement on fun. “For example, if your workouts are on Monday, Tuesday, Thursday, and Friday, Wednesday should be active recovery," Winslow says. Typically, you should plan for active recovery in between your tougher training days. Another perk: "Active recovery ensures you'll be less sore or stiff and enhances your performance when you return to regularly programmed workouts," says Winslow. True rest days, in which you kick off your shoes and completely relax (and maybe finish another season of Love Island), meanwhile, are considered "passive recovery," explains trainer Andia Winslow, CPT, founder of The Fit Cycle.īy engaging in active recovery workouts, you help get blood-which carries oxygen and other nutrients-to your repairing muscles, without stressing your body out more. Wondering what active recovery actually is, exactly? Any low-intensity exercise you can do while still restoring and building muscle strength for future training fits the bill. Well, surprise: Your body actually bounces back better if you keep it moving and doing some active recovery instead. Single-leg hip thrust, 10 reps per legĨ.Hanging out on the couch the day after an intense workout may seem like the best way to give your muscles some time to recover. Core activated deadbug, 5 reps per sideħ. Do 3 to 5 total rounds.ĭo this circuit two times a week for one month and I guarantee you’ll see a difference in your training.Ħ. After you’re finished all 10 movements, rest 60 to 90 seconds. Here’s how to do it: Perform each exercise in a row. The biggest thing to remember: This shouldn’t be hard. Just hit any tight or weak spots on your body, and make sure you check off the bullet points above. The workout involves 10 bodyweight mobility drills that you can do anywhere.īut you can choose any mobility movements that you want, and then slot them in to the circuit. If cardio isn’t your thing, I’ve found that the following circuit hits on all 5 points listed above. Performing traditional aerobic exercise can be a great way to encourage active recovery-as long as it doesn’t elevate your heart rate too high.ĭoing low-impact slow and steady cardio that keeps your heart rate between 120 and 140 beats per minute has been shown to increase blood flow, negate soreness, reset your central nervous system, and help your body adapt to new training loads, so you’re bigger and stronger in the weight room. * Cardio doesn’t have to eat away your muscle gains. Prepare your body for its next training day without causing fatigue.Promote additional blood flow to sore or stiff areas.Elevate your heart rate and help you break a sweat-without the additional joint stress that comes from traditional cardiovascular work like running*.Address common problematic areas such as poor thoracic (upper-back) mobility, bad ankle mobility, tight hip flexors, and a weak core and glutes.Here’s what your active recovery day should do: One guy lost 25 pounds of fat in 6 weeks-at home!)Īfter all, you’re only as strong as how well you allow yourself to recover.Īnd that goes for guys who go full throttle 100 percent of the time, too. (And if you’re serious about losing weight and feeling your best, try THE 21-DAY METSHRED. If you’re serious about changing your body, feeling better, and making serious gains in the weight room, then “active” rest days are a must. Now, I’m not saying you need to do an hour-long workout on your days off. Think rest days are for resting? Then you’re doing them wrong.
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