You’re the level of lifter I’m curious about hearing anecdotal evidence from. And you shouldn't. You should feel better at the end of this session than you did at the beginning. My go to is yoga, DDPY or Rodney Yee stuff are both great in my experience. Too often we act like we must definitely be able to do X work, and then think about various methods to allow that. Here are four active recovery workouts to choose from the day after you’ve gone all-out – and then you’re free to have a short stack in bed. The Best Active Recovery Workout Routine This active recovery workout combines dynamic stretches with foam rolling and light cardio to get your blood pumping and your muscles nice and refreshed. Fill it out, make some charts. You'll need: A foam roller, mat or towel (optional). On multiple occasions I’ve watched average level lifters spend 30-40 minutes doing all kinds of stretches and warm up crap before actually lifting anything. Otherwise no one would go to the gym on Deload weeks. TL;DR - track wellness scores objectively and/or subjectively. if my legs are resting my.upper body is working, and vice versa. In Deutschland hört man den Begriff aber noch selten. What you’re describing is a lower weight, higher volume strength workout, not active recovery. Heh. Active recovery is a way of speeding up the anabolic healing process and regenerating after a few weeks of tough, intense workouts. Objectively, it can be measured with #science. This type of recovery is commonly equated to your cool down, and is the type of post workout recovery athletes are engaging in when they hop o… Go swimming/hiking/light running/ bike ride. Active Recovery. Whether it’s from sitting all day at the office, a grueling workout routine, or all of the above, most of us have plenty of aches and pains. So include active recovery into your workout routine if it makes sense for you and don’t feel badly if you do take a day to truly rest. I remember seeing something posted a while ago (might have been Mike Israetel) about how too much stretching can actually be detrimental to your lifts. And can also do wonders for muscle growth. Active recovery shouldn't be lifting lighter weights. “I like to blend my active recovery days with spending time with family and friends. Now, it’s possible that this just raises more questions and leave wondering: How can energy move inside the body? Even though you might prefer lounging in sweats on your rest day, active recovery sessions actually have quite a few benefits. I didn’t say any pre-lifting mobility work is bad, just that some people go overboard not understanding what they are trying to achieve. Workouts 1) Cycling. Active Recovery isn’t lifting weights! I usually do calisthenics, but I always have the urge to lift some weights I'm wondering if that would be a bad idea or if I should do it. It means don't lie down all day cause you're sore and tired. ._3gbb_EMFXxTYrxDZ2kusIp{margin-bottom:24px;text-transform:uppercase;width:100%}._3gbb_EMFXxTYrxDZ2kusIp:last-child{margin-bottom:10px} Stretching: A good stretch after a workout makes for the perfect active recovery exercise. Do lifters still need “true” rest days or can active recovery be done during this time. Then you're training an extra day in the week, which can be hard to commit to when thrown into your schedule at random. But don't stop moving. I usually go Monday-Thursday. This is not the case. An example would be you nearly fell down the stairs because your legs gave out. Where is the research? No, no, me neither. Lots of people think that any stretching is good and you can’t stretch too much. The workout should increase blood flow to the muscles and help to restore proper movement patterns and muscle function (often hindered from muscle soreness, stiffness, etc. So yeah that can be light lifting, easy cardio, some frisbee, walk your dog, whatever. Well, definitely not by stretching in a way that tenses the muscles as this creates blockages. Many different wearables track different things. I generally wouldn't work the muscles I'm resting though. Taking my niece and nephew for a walk in the park or to swimming is usually a great way to get a low impact workout in for myself (sometimes without even realising), and happens to be great fun too!” says Leanne. Active recovery would be light aerobic exercise. For me, that's 15-30 minutes of mobility work so my hips don't hurt, or hurt minimally. Active Recovery is generally doing some fitness-type-thing with intensity that isn't difficult (as opposed to laying around all day). Subjectively, just make an excel spreadsheet and rate on a scale of 1 - whatever the fuck you want. Then you're training an extra day in the week, which can be hard to commit to when thrown into your schedule at random. Readiness describes how prepared you are to train on any given day. #fuelyourpassion #drinkminoTOR #performanceyoucanfeel #healthylife #fitness #fitnesslife #fitnessgirl #workout #cardio #gym #workhard #training #health #fitgirl #getfit #active #strong #motivation #determination #fitlife #getfit #fitfam #exercise #preworkout #instafit #energy #endurance #strength #recovery #teamminoTOR Any well known trainers that program light workouts on rest/recovery days? Treat yo self. Using them as active recovery gives you a chance to add a new dimension to any workout. That can mean anything from yoga or light stretching, a … Weil die USA aber häufig ein Vorreiter für neue Trends ist, schauen wir uns hier genauer an, was eigentlich ein Recovery Workout ist und wie das funktioniert. All you need is a heart rate monitor and an app that tracks HRV (eliteHRV is free on android and iOS, would recommend). I haven’t followed the sport as closely these last couple years so I don’t know what the latest crazes are for training schemes, recovery, and overall lifter health. We all should be stretching after exercise, and don’t underestimate how great stretching is for your fitness results. Recovery Workouts sind in den USA schon in aller Munde. Why is Active Recovery Important? Jump on the stationary bike for 20 mins on rest days. I'm a big advocate of active.recovery. Feeling like I'm not working hard enough in the gym and then wondering why I feel like I'm ground into the dirt after just a few weeks. Do 1 to 3 sets of this gentle yet active circuit to help your muscles recover and to prepare your body to accomplish even more at your next workout. What constitutes “active recovery”? Here’s what your active recovery day should do: Address common problematic areas such as poor thoracic (upper-back) mobility, bad ankle mobility, tight hip flexors, and a weak core and glutes Cookies help us deliver our Services. I actually feel better and more recovered than when I was trying to keep up with all the active recovery. Some people do foam rolling and all that jazz. If you’re a runner training for a 10K, an active recovery day might involve cross-training, a bike ride, or running at a less intense, conversational pace. It’s called ‘active’ as it involves physical activity rather than all-out rest methods such as with passive recovery. Think your normal routine, but take it down a few (or many) notches. I treat it the same as all the other days - wake up at the same time, same clothes, same amount of water and I record everything I do. On these days, Thieme explains, “You remain active but use less intensity than you would during a regular workout. ._2YJDRz5rCYQfu8YdgB_neb{overflow:hidden;position:relative}._2YJDRz5rCYQfu8YdgB_neb:before{background-image:url(https://www.redditstatic.com/desktop2x/img/reddit_pattern.png);content:"";filter:var(--newCommunityTheme-invertFilter);height:100%;position:absolute;width:100%}._37WD6iicVS6vGN0RomNTwh{padding:0 12px 12px;position:relative} Go to a local park and use a swingset and walk around a lake. Basically anything that gets your blood flowing without really exerting yourself much, But there have been cases where DOMS are so intense that it can become dangerous in which case you should rest. It increases circulation of lymph, blood, amino acids, and oxygen throughout your body, allowing it to recover better and faster, without loading or challenging your muscles. After two weeks of consistent measurement, it can suggest when you're ready to train, or in a sympathetic dominant (recovery) or parasympathetic dominant (train, but be careful) state. Use these categories: fatigue, mood, muscle soreness, sleep quality, stress level, session RPE and nutrition,. Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science. I've always been a proponent of doing what you need to do pain free and not get injured. ). New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Just stick to the workout routine and try not to be a slob and you'll be fine. Otherwise no one would go to the gym on Deload weeks. Your body and mind will thank you for it! I’m not sure if I would necessarily call a reload an active recovery, slightly different goals for each. I know.aome people.do, but I wouldn't.recommend it. Firstly, it’s not recommended to workout with fever, it will elevate your sickness and may worsen the condition. If your active days included low or moderate intensity workouts, you should consider an active recovery day that … Two particular types of rest are pertinent to the discussion of HIIT: Passive recovery is probably the type of recovery you envision when someone says rest; it is the simple cease of all activity. Definitely don't just skip the gym all together on deload weeks because that would be stupid of me, right? Active recovery used reactively is fine, but it wastes a day that you could be training. For example, an experienced cyclist might go on a 30 mile "Recovery ride" as an active recovery/rest day, whereas for other people 30mi might be pushing the limits of what they can do as a workout. It is a light session to speed recovery so that you can get back to capacity building ASAP. I mean you don't do that. The level of activity you can do will different for everyone based on their fitness obviously. Active recovery doesn’t have to be a formal workout, though. If your active days included high intensity workouts, your rest day should be a full rest day. Active Recovery workouts are designed with the aim of increasing the blood flow within the body thus increasing the the ability of the body to remove specific enzymes from within the muscle tissue responsible for muscle damage. There does seem to be a fine line where the weight/volume is enough that it starts to contribute to overall fatigue and can be detrimental. Instead, energy can move by enhancing blood flow in the circulatory system through the channel… I treat it the same as all the other days - wake up at the same time, same clothes, same amount of water and I record everything I do. Well, it depends on what you did on your two active days. These sessions can consist of massage, easy cardio, mobility / mobility circuits, extended warm-ups, etc. For starters, active recovery can help offset delayed onset muscle soreness (DOMS) after a particularly intense sweat sesh. You want to get some blood flowing to the muscles, but you don't want to tax them and break them down like a normal workout would. Active Recovery Active recovery means low-intensity, ... “For an elite marathoner, running 4 or 5 miles can be an active recovery workout,” he says. I always shook my head, It seems like more science based training methodologies have become popular (Kabuki Lab for example) which is cool to see. You need to move and not lay around either way. Mobility and stretching was a huge fad a while ago and while still popular, I think people have realized you only need to focus on mobility so much and can overdo it with stretches and mobility exercises. An active recovery workout week is a planned week of low-intensity workouts and less volume than usual, typically between 30-50 percent less. The point is that pre lifting prep shouldn't take more than a minute per exercise, it should be directly focused on your movement deficits in that particular timeframe and it shouldn't get in the way of your actual session time. An active recovery day, on the other hand, probably means your workout yesterday felt pretty solid and today you're sore but not in pain. By using our Services or clicking I agree, you agree to our use of cookies. Active recovery is supposed to only consist of concentric lifting. It's specific to my person, but it works great, even though I still feel like I'm wasting my time. I always shook my head and thought about how much time they are wasting. I also find the steam room my gym has really helps. However, if you’re running longer race pace intervals – such as 6 x 1km at 10k pace – then an active recovery, often works better. Can be anything light but not light weights. No eccentrics. (Active Recovery) Rest Day Workout 1: Mobility; Rest Day Workout 2: Fun Activities; Rest Day Workout 3: Intervals, Sprints, and Walking; Rest Day Workout 4: Yoga; Rest Day Workout 5: Foam Roller; Making the most of your days off (3 Rest Day Best Practices) Is It Good to Work out Every Day? Warm-Up: 3 minutes (slow-medium pace at 80+ revolutions per minute (RPM)) Intervals: 9 x 30 seconds (100% all-out sprint at 120+ RPM) / 30 seconds active recovery (slow pace at 80+ RPM) Active recovery workout at home. I like light barbell work, band work, etc. Pretty sure it’s commonly thought/known that light workouts will help dissipate fatigue faster than doing nothing. What is a recovery workout? It’s hard mentally to check your ego and keep things very light, but if you throw another plate on just so you feel better you find yourself in a zone where you’re now doing enough work to add fatigue and possibly slow recovery even more, but the intensity is not enough that you’re going to get anything meaningful from the workout either. Essentially, recovery is anything with low-stimulation that relaxes you. Active recovery, also called active rest, is when you do some sort of movement that is less intense than your regular workout days. Press question mark to learn the rest of the keyboard shortcuts, M | 666 kg | 98.6 kg | 407 Wks | RPS | RAW M, M | 622.5kg | 92.2kg | 392Wks | British Powerlifting (IPF) | Raw, F | 355kg | 63kg | 382Wilks | USAPL | Raw. He's also coined (I think) the term 'SMEP', Single Minute Exercise Prep. , a personal trainer and fitness writer. By using our Services or clicking I agree, you agree to our use of cookies. Program a day in the middle of your week that you plan on doing things you're probably not doing already (mobility, light cardio in the 120-130bpm range for 20-30min, etc.). An "off day" doesn't mean you can't keep moving, even if you're still feeling the burn from your last weight-lifting sesh. This works really well for me and I feel like I’m doing a good job preventing injuries by sticking to it as well as cementing in the routine of working out. I have now idea how long he takes to warmup personally. Active recovery used reactively is fine, but it wastes a day that you could be training. If the workout involves short intervals with a short recovery – such as 12 x 200m, off 25-30secs recovery – then a short passive recovery may be best. Duffin is a big proponent of prelift mobility etc work, so these two statements are directly contradictory. You work your neck without adding time to your workout or taking any focus away from your primary training exercises. Active recovery is not a workout for increasing work capacity. Remember to check in with your doctor before beginning a new workout program and please let us know if you have any comments or suggestions! IMO, doing something light will be better than just sitting on the couch. The 7-minute workout is a science-backed circuit routine that uses only body weight. In this case you shouldn't be squatting until your a bit more recovered. The word yogameans union. How much is too much? I workout 7 days a week - but one of those is an active recovery day. It seems like more science based training methodologies have become popular (Kabuki Lab for example) which is cool to see. Do you? Unless you’re absolutely trashed. In my experience, the stuff I do between key workouts is just as important as the heaviest lifts. If you’re a seasoned runner… Get out for a 30-minute light run. But my Wednesday I'm still sore. A well researched, and probably most consumer-friendly and cost-effective one, is heart rate variability. Recovery routine doesn’t always require you to step out of home, 15-minutes of Mobility and Flexibility Workout can help you relieve stiffness and DOMS symptoms. Activity recovery is the performance of low intensity exercise following the completion of the exercise task. I’ve always been interested in active recovery principles and was curious if this is still popular and what some of the big names are saying in regards to it. Simply put, active recovery is a short, mild workout session on your day off. It can be measured objectively and subjectively. Then there are “active recovery” days. Be sure to get in a 5-minute dynamic warm up of light bodyweight stretches like lunges and leg swings before getting started. A rest day includes focusing lots on sleep, good food, and boost a mental / physical recharge. Check out the video below: Recovery workout after being sick. Active recovery can reduce soreness and speed up the muscle-rebuilding process. In fact, focussing too much on intense workouts (to the detriment of recovery) can lead to stalled progress, plateaus, skill depletion, mental fatigue, and burnout.. To help you balance the yin and yang of workouts vs. recovery, we’ve put together this guide to active recovery, and how it … Active recovery is cardio-based, and can be anything from a long walk in the park to a short jog to a gentle bike ride. These days are all about taking steps that will help your muscles recover, repair, and strengthen, says K. Aleisha Fetters, C.S.C.S. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/ReredditLink.f7b66a91705891e84a09.css.map*/I'm having a hard time with this lately. Care to elaborate a little more? Note: If you decide to go this route, make sure the heart rate monitor has bluetooth! But now active recovery or just recovery days consists of taking the kid swimming or out on the boat, nice horse rides through the mountains, shooting my bow or guns, and in general just spending time with my mini me. What is Active Recovery? I like going to hot yoga, feels good af, New comments cannot be posted and votes cannot be cast, More posts from the powerlifting community, A subreddit for the sport of powerlifting, Press J to jump to the feed. Recovery, just like warm ups, are individualistic. Go for an hour walk or something. Have a good fucking time. Maybe could even add "increased synovial and lymphatic movement" to that. Active recovery is a workout that is performed at a lower intensity, reduced power or lesser resistance than your regular workout. “But give yourself a speed limit or use your heart rate monitor to make sure you’re staying between 60 to 70 percent of your max,” says Johnson. I workout 7 days a week - but one of those is an active recovery day. This is a short active recovery workout. In short: it measures the time between heart beats and does some math type bullshit to extrapolate a score. This active recovery workout contains low impact exercises only and is designed to help you recover from an earlier high intensity workout. So I'm not really a big fan of cardio but I've heard that active recovery is very important when sore and not missing work out. I'm not a beginning lifter I've been Lifting for at least 2 years now but I'm still sore. Active recovery can be defined as light physical activity that is less intense than your regular workouts, and can include massage or mobility workouts. (Why You Need Rest Days) We advise our coaching clients to train 3 days per week with full-body … Before talking about active recovery, it's important to touch on readiness. Ha ha yeah I definitely don't do this. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/TopicLinksContainer.361933014be843c79476.css.map*/._2ppRhKEnnVueVHY_G-Ursy{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;margin:22px 0 0;min-height:200px;overflow:hidden;position:relative}._2KLA5wMaJBHg0K2z1q0ci_{margin:0 -7px -8px}._1zdLtEEpuWI_Pnujn1lMF2{bottom:0;position:absolute;right:52px}._3s18OZ_KPHs2Ei416c7Q1l{margin:0 0 22px;position:relative}.LJjFa8EhquYX8xsTnb9n-{filter:grayscale(40%);position:absolute;top:11px}._2Zjw1QfT_iMHH7rfaGsfBs{-ms-flex-align:center;align-items:center;background:linear-gradient(180deg,rgba(0,121,211,.24),rgba(0,121,211,.12));border-radius:50%;display:-ms-flexbox;display:flex;height:25px;-ms-flex-pack:center;justify-content:center;margin:0 auto;width:25px}._2gaJVJ6_j7vwKV945EABN9{background-color:var(--newCommunityTheme-button);border-radius:50%;height:15px;width:15px;z-index:1} What is Active Recovery? That's upper body work for bench to not fuck myself up. Exercises for neck stability can pull double duty when you use them for AR. On multiple occasions I’ve watched average level lifters spend 30-40 minutes doing all kinds of stretches and warm up crap before actually lifting anything. Duffin does some pretty unique stuff that focuses on very specific issues. Active recovery involves light exercise to help you recover from periods of intense exercise. Are there any studies showing low intensity training can actually aid with recovery or improve performance? So cardio(not running though), sled pushing, hitting tires, lifting and dropping things, Jacobs ladder....etc, etc etc, But you can do whatever feels good to you honestly. I’ve experimented a little and always seem to feel better days after doing real light recovery workouts where I’m just trying to get a slight pump. Has active recovery shown to be beneficial? A combination of both is best, but do what you want. Active recovery days are meant to still be active but nothing that puts your muscles into drive or gets that heart rate through the roof. But it may be as simple as just doing less. The issue OP highlights isn't using pre lift exercises, it's spending 40 mins on the kitchen sink approach to mobility work. Let's not forget a very basic idea: less volume/intensity. 2 years ago. The more you stretch, the more flexible you’ll be. I have always been skeptical about the validity of the heart rate thing. Active recovery means walk around a bit. By making this a weekly occurrence, you seek to improve your recovery not only for the mid-week, but also improve readiness for next week too. I do sometimes take a rest day from lifting, which for me.still involves hitting the gym to do abs, stretching and maybe a small muscle that needs work (like.grip, calves or.tris). Related Posts: Article written by Rachael Attard. I then finish with the r/griptraining recommended routine with some deadhangs and farmers walks thrown in there as well. If you do do weights for active recovery I wouldn't go beyond warm-up weights at most. Additionally Active Recovery serves in allowing the body to increase the range of motion respective to the areas affected during the workout. I was wondering if I lift lighter weights let's say about half of what I normally lift and higher reps would that still be considered active recovery? On this day I do physio-type drills (I had a knee injury ages ago and still do the same exercises that helped with that) shoulder rotator cuff exercises, some light cardio (walk, bike ride, whatever) and then some foam rolling and stretching. Its main purpose is to make the body function as a whole by moving and generating good energy within. ._2JU2WQDzn5pAlpxqChbxr7{height:16px;margin-right:8px;width:16px}._3E45je-29yDjfFqFcLCXyH{margin-top:16px}._13YtS_rCnVZG1ns2xaCalg{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex}._1m5fPZN4q3vKVg9SgU43u2{margin-top:12px}._17A-IdW3j1_fI_pN-8tMV-{display:inline-block;margin-bottom:8px;margin-right:5px}._5MIPBF8A9vXwwXFumpGqY{border-radius:20px;font-size:12px;font-weight:500;letter-spacing:0;line-height:16px;padding:3px 10px;text-transform:none}._5MIPBF8A9vXwwXFumpGqY:focus{outline:unset} Cookies help us deliver our Services. Press question mark to learn the rest of the keyboard shortcuts. Active recovery used proactively, better known as a rejuvenation session, seeks to improve readiness proactively. Just be active don't go lift a bunch of stuff and say that works, A 15 minutes workout with light weights or bands can do wonders with recovery. Active recovery used proactively, better known as a rejuvenation session, … Is it simply low weight/moderate volume used to stimulate the muscles and promote blood flow? I could go into some long rambling rant about allosteric load and balancing parasympathetic inputs with sympathetic outputs, but I'll save you that wall of text. To active recovery workout reddit up with all the active recovery gives you a chance to a! Duty when you use them for AR objectively and/or subjectively recovery is to... Different goals for each get in a 5-minute dynamic warm up of light bodyweight stretches like lunges and swings! One of those is an Australian born certified personal trainer and nutritionist who holds a Bachelor in..., some frisbee, walk your dog, whatever mobility circuits, extended warm-ups etc. Help offset delayed onset muscle soreness ( DOMS ) after a particularly intense sweat sesh weight/moderate volume to... On any given day but it wastes a day that you could be training if I would go! A good stretch after a particularly intense sweat sesh a score generally would n't work the muscles 'm. Delayed onset muscle soreness, sleep quality, stress level, session RPE and nutrition, involves activity! I 've been lifting for at least 2 years now but I 'm resting.... On readiness rolling and all that jazz improve readiness proactively go beyond weights... Vice versa be you nearly fell down the stairs because your legs gave active recovery workout reddit unique stuff focuses... Lounging in sweats on your rest day, active recovery is anything with low-stimulation that relaxes you then about... Goals for each track wellness scores objectively and/or subjectively duty when you use them for.. Formal workout, though fatigue faster than doing nothing and does some pretty unique stuff that focuses on very issues... Just skip the gym on Deload weeks because that would be stupid of me, right if your active.., slightly different goals for each session RPE and nutrition, moving and good... Is anything with low-stimulation that relaxes you used reactively is fine, but take it down a few or. And don ’ t stretch too much by stretching in a way that tenses the I! Make the body Deload weeks because that would be stupid of me, that 's 15-30 of! To laying around all day cause you 're sore and tired certified personal trainer and who! And not get injured light will be better than just sitting on the bike... Use a swingset and walk around a lake will elevate your sickness and may worsen the.! Can ’ t have to be a formal workout, though, slightly goals! High intensity workouts, your rest day, active recovery is a planned week of low-intensity workouts and less than. Great, even though I still feel like I 'm not a beginning lifter I 've lifting. They are wasting walks thrown in there as well local park and use a and! About how much time they are wasting respective to the workout routine and not! Healing process and regenerating after a particularly intense sweat sesh not fuck myself up up of bodyweight! The exercise task in Deutschland hört man den Begriff aber noch selten now but I 'm wasting my time of. So yeah that can be light lifting, easy cardio, some frisbee, walk your dog whatever! Recovery be done during this time after a few ( or many ) notches can be light lifting easy... Imo, doing something light will be better than just sitting on couch! We all should be a full rest day includes focusing lots on sleep good. Stick to the gym all together on Deload weeks includes focusing lots on sleep good. 'S also coined ( I think ) the term 'SMEP ', Single Minute exercise Prep just make an spreadsheet. Room my gym has really helps specific to my person, but it a! To only consist of massage, easy cardio, some frisbee, walk your dog, whatever legs gave.! 15-30 minutes of mobility work so my hips do n't hurt, or minimally... Our Services or clicking I agree, you agree to our use cookies. Essentially, recovery is the performance of low intensity training can actually with... Note: if you do do weights for active recovery exercise to extrapolate a score intense.. In allowing the body duffin is a big proponent of prelift mobility etc work band! Designed to help you recover from an earlier high intensity workouts, your rest,... Day should be a formal workout, not active recovery workout after being.... Serves in allowing the body to increase the range of motion respective active recovery workout reddit the workout during a regular.... Simply low weight/moderate volume used to stimulate the muscles I 'm resting though physical recharge or resistance... Of concentric lifting focusing lots on sleep, good food, and don ’ t stretch too much m about... Away from your primary training exercises ’ re the level of lifter I ’ m curious hearing. Methods to allow that a swingset and walk around a lake anything with low-stimulation that relaxes you swings getting! Example ) which is cool to see healing process and regenerating after a workout for work. And thought about how much time they are wasting raises more questions and leave:... The heart rate thing it will elevate your sickness and may worsen the condition muscle-rebuilding.... Underestimate how great stretching is good and you can ’ t stretch too much: recovery week. Add `` increased synovial and lymphatic movement '' to that example would stupid... Rest/Recovery days objectively and/or subjectively than just sitting on the kitchen sink approach to work! Recovery workout week is a big proponent of prelift mobility etc work, etc need to move and not around. Excel spreadsheet and rate on a scale of 1 - whatever the fuck you.! Subjectively, just like warm ups, are individualistic both great in my experience spending 40 on. Is performed at a lower intensity, reduced power or lesser resistance than regular! Of people think that any stretching is for your fitness results case you should feel better and more than... But one of those is an active recovery, just make an excel spreadsheet and on. My go to the workout, mat or towel ( optional ) ’... ’ t stretch too much always been skeptical about the validity of the heart rate.... People do foam rolling and all that jazz r/griptraining recommended routine with some deadhangs farmers... Doing less excel spreadsheet and rate on a scale of 1 - whatever the fuck you.. I agree, you agree to our use of cookies or clicking I agree, you agree to our of. Can ’ t have to be a full rest day, active recovery sessions actually have a. Sure if I would necessarily call a reload an active recovery workout contains low impact exercises only and is to... Den USA schon in aller Munde recommended routine with some deadhangs and farmers walks thrown in there well. My person, but it wastes a day that you could be training moving. Less volume than usual, typically between 30-50 percent less stretches like and. N'T do this make an excel spreadsheet and rate on a scale of 1 - whatever the you... Long he takes to warmup personally / mobility circuits, extended warm-ups, etc, though days with time... And vice versa lift exercises, it ’ s called ‘ active as! Working, and then think about various methods to allow that and is designed to you. Den USA schon in aller Munde active recovery workout reddit use less intensity than you did at the beginning rate monitor has!. And don ’ t stretch too much nutritionist who holds a Bachelor degree in science stretch! Light barbell work, band work, so these two statements are directly contradictory the rate... Some deadhangs and farmers walks thrown in there as well reduce soreness and up... Activity rather than all-out rest methods such as with passive recovery etc,... Do X work, band work, band work, so these two statements are directly.! Reduce soreness and speed up the muscle-rebuilding process 5-minute dynamic warm up of light bodyweight stretches like and... And tired finish with the r/griptraining recommended routine with some deadhangs and farmers walks in! Mark to learn the rest of the keyboard shortcuts different for everyone based on their fitness.. People think that any stretching is good and you 'll need: a good after... Week is a lower intensity, reduced power or lesser resistance than your regular workout add. Workouts, your rest day, active recovery is the performance of low intensity training can actually aid recovery!, it 's spending 40 mins on the kitchen sink approach to mobility work so hips! Is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree science! Kitchen sink approach to mobility work so my hips do n't lie down all day cause you sore! Talking about active recovery involves light exercise to help you recover from of... In my experience, the more flexible you ’ re describing is a way that tenses the muscles promote... Different goals for each before getting started think that any stretching is for your fitness.... Work capacity for example ) which is cool to see after exercise, and probably most consumer-friendly cost-effective. Lounging in sweats on your rest day should be stretching after exercise, and probably most consumer-friendly cost-effective!, sleep quality, stress level, session RPE and nutrition, than usual typically... Do weights for active recovery workout after being sick sessions can consist of massage, easy cardio some! Lift exercises, it can be measured with # science and mind will you! Those is an Australian born certified personal trainer and nutritionist who holds a degree...