{"id":10054,"date":"2022-11-02T12:44:39","date_gmt":"2022-11-02T12:44:39","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/workouts-for-your-rest-days\/"},"modified":"2022-11-02T12:44:39","modified_gmt":"2022-11-02T12:44:39","slug":"workouts-for-your-rest-days","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/workouts-for-your-rest-days\/","title":{"rendered":"Workouts for Your Rest Days"},"content":{"rendered":"


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We all know the feeling of waking up stiff and sore after a heavy workout the previous day.<\/span><\/p>\n

Although feeling sore after a workout is a sign of a job well done, we can agree that walking around stiff and sore for days after a workout is best to be avoided.<\/span><\/p>\n

Luckily, active recovery workouts are more effective for beating delayed onset muscle soreness (DOMS) than just taking a pain killer and waiting for it to pass.[1]<\/sup> They are also accessible to beginners and more advanced athletes alike.<\/p>\n

Keep reading to learn more about what active recovery is, how it compares to passive recovery, and some workout tips to help you get started:<\/span><\/p>\n

Table of contents
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What is Active Recovery?<\/span><\/span><\/h2>\n

Active recovery includes specific exercises done either during your workout, directly afterward, or in the days following to speed up muscle recovery.<\/span><\/p>\n

The exercises you do on your active recovery days are often the same ones you would do during regular workouts, with cycling and jogging being two popular options.<\/span><\/p>\n

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The main difference is that they are generally done at between 30-60% of your MHR, also known as your maximum heart rate. Your maximum heart rate will vary depending on your age and can be calculated by subtracting your age from the number 220.\u00a0<\/span><\/p>\n

Exercising within a lower range of your MHR will increase your heart rate to get your blood pumping without putting additional strain on the muscles.<\/span><\/p>\n

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Good to know:<\/p>\n

Many of us think that lactic acid lingering in our muscles is the cause of DOMS (delayed muscle onset soreness), which is what causes that stiff and sore feeling in the days after your workout.\u00a0<\/span>Surprisingly, DOMS is actually the result of eccentric exercise, which creates microscopic tears in our muscles when we exercise. <\/span>Using active recovery days can ensure we give our bodies the time they need to properly recover post-workout and protect us from the <\/span>negative effects of overtraining<\/span>.<\/span><\/p>\n<\/div>\n

Differences Between Active and Passive Recovery<\/span><\/span><\/h2>\n

Active and passive recovery are two different processes that differ in many ways, <\/span>but the end goal is the same \u2014 to keep the body strong and healthy.\u00a0<\/span><\/p>\n

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  • Doing a <\/span>rest day workout<\/strong> is an excellent option for days when you feel like you still have energy but are dealing with some residual soreness or stiffness. <\/span><\/li>\n
  • Passive rest days<\/strong> are for when you are recovering from an injury or feeling under the weather.<\/span><\/li>\n<\/ul>\n

    Active Recovery<\/span><\/span><\/h3>\n

    Active recovery refers to the use of gentle, non-strenuous movements to hasten the muscle recovery process that takes place after high-intensity physical activity.\u00a0<\/span><\/p>\n

    Examples of active recovery workouts:\u00a0<\/strong><\/p>\n

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    • lightly jogging in between sets of a sprinting workout.<\/span><\/li>\n
    • yin yoga, which includes passive longer-held poses, in the days following a strength training workout.<\/span><\/li>\n<\/ul>\n

      Passive recovery<\/span><\/span><\/h3>\n

      Passive recovery is a type of recovery that takes place through rest and stillness. Though it is not as effective as active recovery, passive recovery days are something we all need to take.<\/span><\/p>\n

      Examples of passive recovery:<\/span><\/p>\n

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      Benefits of Active Recovery<\/span><\/span><\/h2>\n

      It\u2019s not always easy to know <\/span>when to take a rest day<\/span>, and although it might seem like hitting the gym seven days a week is the fastest way to build the body of your dreams, recovery is an important part of any training plan.<\/span><\/p>\n

      On your recovery days, eating foods that aid in muscle recovery and penciling in an active recovery workout will help you get workout ready faster and experience benefits like:<\/span><\/p>\n

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      • Reduction in lactic acid buildup<\/strong><\/li>\n
      • Increase in muscle strength\u00a0<\/strong><\/li>\n
      • Improvement in sports performance<\/strong><\/li>\n
      • Lessened DOMS recovery time<\/strong><\/li>\n
      • Daily physical activity with less risk of injury<\/strong><\/li>\n<\/ul>\n

        Most professional athletes spend significantly more time in recovery than they do training,[2]<\/sup>\u00a0and learning the best way to speed up the recovery process is an integral part of maximizing the benefits of consistent training.<\/p>\n

        Types of Active Recovery Exercises<\/span><\/span><\/h2>\n

        A number of popular exercises can be converted into an active recovery workout simply by adjusting the level of intensity.\u00a0<\/span><\/p>\n

        Anyone can do things like cycling and jogging at a minimal level of intensity to benefit muscle recovery as opposed to muscle growth.<\/span><\/p>\n

        Yoga<\/span><\/span><\/h3>\n

        Using yoga for sports recovery can allow the muscles and the connective tissue around them to loosen and lengthen.\u00a0<\/span><\/p>\n

        This creates more space for oxygenated blood that contains a number of nutrients essential to the recovery process to make its way to the tissue, supporting the muscle in its recovery process.<\/span><\/p>\n

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        Some poses for you to include in your rest day workout are:<\/span><\/p>\n

        Downward Dog Stretch\u00a0<\/span><\/h4>\n

        Learn how to do the downward dog stretch:<\/span><\/p>\n