Even a tough workout shouldn’t keep you sedentary for days. Learn what exercises to do to maintain strength and speed recovery.
After a hard workout, when every muscle seems to ache, you want to spend the whole day lying down or at least moving as little as possible. However, during this time, active rest is recommended: low-intensity cardio, strength training with light weights, or even just a warm-up.
Recovery exercises should work muscle groups that were damaged during the last hard workout. Used with the right weight, these exercises will help you recover faster, improve muscle function through blood flow, and reduce pain.
Here are some exercise options to help you recover faster.
A dynamic warm-up will help increase blood flow to your muscles and stretch them out a bit. Choose your warm-up exercises based on the type of training you did the day before, upper or lower body.
Short workouts at low intensity
Pick a few exercises that target the same muscle groups hit in yesterday’s workout and do them at low intensity, high reps, and low sets.
Do two or three sets of 10-15 reps and half the working weight. Do the exercises slowly, rest until you fully recover. The workout should not take more than 30 minutes.
Hiking or cycling
Hiking is a low-intensity active recovery technique. The constant change in slope of the surface stimulates the leg muscles, and the low intensity does not interfere with recovery. Quiet cycling is also good.
Strength exercises with 50% of the working weight
For recovery, exercises from the power extreme, performed with half of the working weight, are excellent.
Most of the exercises require special equipment – a trap bar, a thick bar, a giant tire, but some can be done with what is in regular gyms.
Here are some options.
Carrying a trap bar
To carry the trapeze bar as part of a workout, it is recommended to take 90% of the weight off the deadlift. If you are deadlifting 100kg, in a normal workout you would use a 90kg trap bar, and for a recovery session use 45kg.
Do three sets of 15 steps, gradually increasing the weight by 20 kilograms for each set.
Clean and press up or clean and jerk
If you are familiar with weightlifting exercises, after a dynamic warm-up, you can do a clean-up with a bench press or shake.
It doesn’t matter if you push up or squeeze the bar. It should be above your head on outstretched arms.
Do five sets at five and a half times the working weight.
The support allows you to better stretch your hamstrings. Try not to bend your knees too much and keep your back straight. Do four sets of five times the deadlift from a standing position with half your working weight.
You will find even more extreme power exercises without special equipment in this article.
Spend your rest days actively, so you will recover faster and suffer less pain and stiffness. Share your recovery methods in the comments of the article.