Ramiro Vasquez, Certified Personal Trainer
Working out can cause a lot of wear and tear on the body, so taking the time to rest is very beneficial, especially if your routine is really intense. Rest doesn’t always mean sitting and doing nothing. Getting some sort of blood flow into the body can help increase recovery and prevent residual (long-lasting) fatigue in the muscle. Here are some examples of active recovery:
Low-Intensity Cardio. Cardio doesn’t always have to be an intense activity. Getting on a bike for 15–20 minutes at a low intensity can definitely help with recovery by getting fresh blood into your legs. I recommend going at a pace that allows you to focus on breathing and form. It might feel like a waste of time, but giving yourself a mental break as well as a physical break is a good thing to practice.
Resistance Work with Low Weight. Try moderate exercise with a much lighter weight, while working on technique, range of motion, and form. I recommend 30 percent below your regular max, with 10–12 repetitions.
Self-Myofacial Release. Foam rolling is a great way to assist with recovery. Aim for the major muscle groups with a minimum of a 30-second hold to allow the muscle to relax to avoid stiffness later. Monitor the pressure you apply on the roller—the goal is to feel better, not worse!
Please schedule a review orientation if you’d like help with any of these recovery options.