Workouts for your rest days

We all know the feeling of waking up from a stiff and sore sleep after a hard workout the day before.

Although feeling sore after exercise is a sign of doing a good job, we agree that walking stiff and sore for several days after exercise is best to avoid it.

Fortunately, active recovery exercises are much more effective in overcoming DOMS than simply taking a pain reliever and waiting for it to pass.^[1] It is also available for beginners and more advanced athletes alike.

Keep reading to learn more about what active recovery is, how it compares to passive recovery, and some exercise tips to help you get started:

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What is active recovery?

Active recovery includes specific exercises performed either during exercise, immediately after, or on the following days to speed up muscle recovery.

The exercises you do on active recovery days are often the same as you do during regular workouts, with cycling and jogging being popular options.

The main difference is that they are generally done at 30-60% of your MHR, also known as your maximum heart rate. Your maximum heart rate will vary according to your age and can be calculated by subtracting your age from 220.

Exercising within a lower MHR range will increase your heart rate to get your blood pumping without putting extra strain on your muscles.

Differences between active and passive recovery

Active and passive recovery are two different processes that differ in many ways, But the ultimate goal is one – keeping the body strong and healthy.

• The performance rest day workout It’s an excellent option for days when you feel like you still have energy but are dealing with some residual pain or stiffness.
• Negative rest days Use when you are recovering from an injury or are feeling the weather.

active recovery

Active recovery refers to the use of gentle, non-strenuous movements to speed up the muscle recovery process that occurs after high-intensity physical activity.

Examples of active recovery exercises:

• Jog lightly between sets of jogging exercises.
• yin yoga, which involves long-term passive postures, in the days following strength training.

passive recovery

Passive recovery is a type of recovery that occurs through rest and stillness. Although not as effective as active recovery, passive recovery days are something we all need to take in.

Examples of passive payback:

Active Recovery Benefits

It’s not always easy to find out When do you take a rest day?And while going to the gym seven days a week may seem like the quickest way to build the body of your dreams, recovery is an important part of any training plan.

On recovery days, eating foods that aid muscle recovery and starting an active recovery exercise will help you get ready for exercise faster and experience benefits such as:

• Reduce lactic acid buildup
• Increase in muscle strength
• Improve athletic performance
• Reduce DOMS Recovery Time
• Daily physical activity with lower risk of injury

Most professional athletes spend much more time recovering from training,^[2] And learning the best way to speed up the recovery process is integral to maximizing the benefits of consistent training.

Types of active recovery exercises

A number of common exercises can be converted into an active recovery exercise simply by adjusting the intensity level.

A person can do things like cycling and jogging at a minimal intensity to benefit from muscle recovery rather than muscle growth.

Yoga

Using yoga for recovery can allow the muscles and surrounding connective tissues to relax and lengthen.

This creates more space for oxygenated blood which contains a number of nutrients essential for the healing process to make its way into the tissues, supporting the muscles in the recovery process.

Some of the poses you can include in your rest day workout are:

Downward dog stretch

Learn how to perform the dog-down stretch:

Twisted Spinal Extension

Learn how to perform the spine stretch:

bridge

Learn how the bridge works:

knee to chest

Learn how to work the knee to the chest:

kneeling stretch hip flexi

Learn how to do the hip extension when kneeling:

All these modes and more are included in The “Active Recovery and Core” workout that can be found in the adidas Training App.

Cycling

Cycling, as a low-impact exercise, is an ideal addition to any recovery exercise and can help get your blood pumping while putting minimal stress on your muscles as well as your bones and joints.

To make cycling a recovery exercise, it should be done for no more than an hour—much less time for anyone new to exercise—and at no time should you exceed 60% of your MHR.

You should aim to ride the bike at a conversational pace of no more than two on the difficulty scale, and you should be able at all times to breathe comfortably through your nose.

jogging or walking

Whether you choose to run or walk during your active rest day, your workout will depend on your fitness level and the level of intensity you need to raise your heart rate.

For a true active recovery workout, you can try 30-40 minutes of low intensity walking, which should give you all the necessary recovery benefits with minimal stress.

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For anyone who wants to limit their movement, massage is a great option. It can be administered on your own using your hands, a sponge roller, or even a tennis ball or performed professionally by a registered massage therapist.

Massage can help reduce tension, improve blood flow, and even relieve any long-term muscle pain.

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Active recovery is best used on days when you have the energy to exercise but are physically restricted by muscle aches and fatigue.

Whether you decide to walk, bike, or do yoga, you can trust that the increase in blood flow will help relieve DOMS and provide your muscles with everything they need to repair, helping you do just that. speed up recovery And get back to regularly scheduled workouts faster.

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