Репост из: Crossfit Fight
Active Recovery Workout Ideas
There are a few forms of active recovery that are highly convenient and match well with most peoples fitness programs.
The following carry a low risk of injury and agree with most trainees:
⚫️Walking – a great thing to do for active recovery. Not only can it burn calories, but also being outside can increase your feelings of well-being. The amount of walking you do on off days should be based on your current fitness level, and your training schedule.
⚫️Lighter Weight Lifting – Performing an exercise that made you particularly sore, but using a much lighter weight may be restorative. As a guide, use a weight at or below 30 percent of your usual weight, and perform one set shy of failure.
⚫️Hiking – like walking, it can burn significant calories. Once again it must be tailored towards your current fitness level. If you feel worse after the hike then when you started it probably has done more harm than good as far as active recovery sake.
⚫️Swimming – particularly low stress due to the weightlessness. You can have a great swimming workout engaging the muscular and cardiovascular system without added pressure on your joints. Take into consideration current fitness level.
⚫️Yoga – mobility work can be a form of active recovery that can be done every day. Typically each joint in the body is taken through a safe range of motion. Yoga is an example of mobility work that some people use as active recovery. It can be beneficial if you appreciate your current fitness level and learn from a good instructor.
⚫️Cycling – like the other forms of aerobic exercise can be a great active recovery workout, as long as you match the intensity to your current fitness levels.
There are a few forms of active recovery that are highly convenient and match well with most peoples fitness programs.
The following carry a low risk of injury and agree with most trainees:
⚫️Walking – a great thing to do for active recovery. Not only can it burn calories, but also being outside can increase your feelings of well-being. The amount of walking you do on off days should be based on your current fitness level, and your training schedule.
⚫️Lighter Weight Lifting – Performing an exercise that made you particularly sore, but using a much lighter weight may be restorative. As a guide, use a weight at or below 30 percent of your usual weight, and perform one set shy of failure.
⚫️Hiking – like walking, it can burn significant calories. Once again it must be tailored towards your current fitness level. If you feel worse after the hike then when you started it probably has done more harm than good as far as active recovery sake.
⚫️Swimming – particularly low stress due to the weightlessness. You can have a great swimming workout engaging the muscular and cardiovascular system without added pressure on your joints. Take into consideration current fitness level.
⚫️Yoga – mobility work can be a form of active recovery that can be done every day. Typically each joint in the body is taken through a safe range of motion. Yoga is an example of mobility work that some people use as active recovery. It can be beneficial if you appreciate your current fitness level and learn from a good instructor.
⚫️Cycling – like the other forms of aerobic exercise can be a great active recovery workout, as long as you match the intensity to your current fitness levels.