![]() JoggingĪlso called a “shake out” by runners, jogging is a nice medium-intensity activity that will boost your blood flow and get more oxygen to your muscles, speeding up your recovery. Plus, as it’s a body-mind type of activity, you will also experience meditative benefits that help you cope with everyday stress. Research even suggested a 12-week tai chi program could significantly relieve stiffness and pain caused by arthritis. In other words, ta chi simultaneously boosts your fitness and helps you relieve pain. That way, your body recovers from stress faster and your mind calms down. It consists of slow, flowing movements that help you activate your parasympathetic nervous system. You will build your strength, improve your balance, and develop total-body awareness. This type of exercise is a low-impact form of martial arts with many benefits. Again, you can do Pilates at home or sign up for classes at your nearest gym. It involves both low-intensity strength exercises and a lot of stretching, which will boost your blood circulation and improve your mobility and flexibility. Pilates has a similar effect to yoga, which means it’s another excellent activity to do on an active recovery day. You’ll also improve circulation in your lower body and won’t even notice how much kilometers you did because you’ll be enjoying the scenery. A fully equipped bicycle shop will have the type of bike you need for your active recovery day.Ĭycling is a great way to do some cardiovascular exercise without putting too much strain on your joints. CyclingĬycling can be as an intensive activity as you want – from relaxed, slow-cycling around the neighborhood or by the river to the strenuous cycling up the mountain. Plus, water improves circulation, which is good news for your heart, too. Swimming allows your body to be weightless, which also relaxes your joints and helps you stretch in ways you couldn’t do if you were on land. ![]() Since swimming is a great low-impact exercise – there is a minimum chance of getting injured, and water is excellent at massaging and relaxing your muscles. There are flexibility training moves available online that you can try but you can also sign up for a stretching class at the gym. Stretching includes moves that only last for 1 or 2 seconds, as opposed to passive stretching where you spend at least 30 seconds doing one move. Flexibility trainingĪctive recovery days can be used to become more flexible – not only will it help relieve the soreness of your muscles but it will also increase the range of your motions and prevent muscle imbalances that could lead to injury, as well as improve your posture.Īctive (dynamic) stretching is the best way to work on your flexibility. In most cases, light lifting is a great way to actively recover but if your muscles are too sore from the last workout, choose another type of activity from this list. make sure every exercise is also followed with 20-second rest. ![]() Pick just five to eight exercises to have a full-body circuit, and don’t do more than 40 seconds of each. The term “lightweight” refers to 30% of the heaviest weight you can lift. Actually, doing high-rep exercises with a lightweight will stimulate blood circulation, which will provide more nutrients to your muscles without any danger of tearing them up. It’s possible to lift even on active recovery days if you want to. Just make sure you follow every instruction closely and you’ll be surprised how much you’ll enjoy and feel refreshed. Almost every commercial gym offers yoga classes, but there are also yoga studios and even videos online if you want to try at home first. In case you’ve never tried yoga before, don’t be intimidated. Yoga asanas lengthen your muscles and tendons and help you become more flexible and mobile. This is a great activity to complement strength training and to stay active without straining your muscles too much – what’s more, it actually helps sore muscles that are tightened after strength training to relax.
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