Top Ten All Time
 
1
Deer Antler Velvet: Does It Work?
 
2
Bane Workout: Get Big Like Bane [The Dark Knight Rises]

 
3
Man of Steel Workout: Henry Cavill
 
4
Stephen Amell: Look the Part With The Arrow Workout

 
5
Tom Hardy’s Official Warrior Workout [Tommy Conlon]
 
6
Hafthor Julius Bjornsson’s Diet: The Mountain [Game of Thrones]

 
7
Bane Workout: Traps [The Dark Knight Rises]
 
8
Stephen Amell Workout and Diet

 
9
Bane Workout: Shoulders [The Dark Knight Rises]
 
10
Rumors and Facts: Tom Hardy’s Bane Workout [The Dark Knight Rises]

Health Quotes that Will Inspire Your Week
Previous
RANDOM
What Exactly is "Leaky Gut" Syndrome?
Next

How to Get the Most Out of a Recovery Day

by Kate Ferguson on April 26, 2016
Use your ← → (arrow) keys to browse

abdominal-1203880_640

When you’re taking a recovery day off from the gym, this doesn’t mean you should be completely slacking off from your fitness and turning into a couch potato. If you have serious goals that you’re trying to hit with your body then your rest days should still be active days, even though you won’t be using them to go hard in the gym.

As hard as it can be for some people to accept that a rest day is necessary, it really is if you go hard on the weights. Not giving your body any time to heal means that you’ll be putting a cap on on your muscle growth, and it also opens you up for all kinds of injuries and just excess exhaustion. Working out should be tiring but it shouldn’t be making you so tired that you don’t want to do other things or can hardly get out of bed. We have to live after all.

An active rest day should give your body enough of a break to allow the muscles to heal, but still engage the body in a way that will get the heart rate up and keep the blood flowing. When you keep the blood flowing through the body you can cut down on the odds of getting sore and also help to speed up muscle recovery. And yet you still won’t be doing anything so intense that you’re putting any stress on the joints that could impede recovery.

An active rest day should raise your heart raise enough that you break a bit of a sweat, while approaching the areas of the body that are more likely to be problematic for you. For example if you have a weak core you might find some dynamic exercises that deal with that as well as warming the whole body up in general.

If you’re worried about the fact that cardio on your rest day will do away with your muscle gains, just try to keep your heart rate elevated to a only a low impact and steady one. Aim to keep your heart rate between 120 and 140 beats per minute while you’re doing your active recovery, which is plenty to increase the blood flow and actually help prepare the body for more work in the weight room. If you don’t want to do a cardio session you can also do a low impact circuit training session that incorporates weights.

If you pair your rest day with a cheat day on the food end of things, keep in mind that that is not an excuse to go crazy either. A cheat day should really be a cheat meal, and even then it should be in the range of normal calorie consumption. It just might be a little more carb heavy than you would normally go or something. Just as it’s important to keep moderation with your cheat meal, you need to still keep the body moving on an active rest day. This will help drive in the fact that a healthy body is a full time lifestyle.

Use your ← → (arrow) keys to browse

What's your reaction?
Give Me More
50%
Confused
0%
I Expected Better
0%
That Was Useful
50%
2 Comments
Leave a response

Leave a Response

 
READ MORE
Knowledge

Study Says Running Barefoot Could Make You Smarter


 
READ MORE

How to Make Tuna Quinoa Patties

 
READ MORE

The FDA to Redefine What ‘Healthy’ Means

 
READ MORE

How Big is Your Salmonella Risk Really?


 
READ MORE

How Exercise Makes Your Bones Stronger

 
READ MORE

Most Common Pushup Mistakes

 
READ MORE

Research Suggests Trick For Ordering Healthier Food


 
READ MORE
Get Fit

Research Pinpointed the Perfect Amount to Lift Each Week


 
READ MORE

Should You Be Eating More Vegetables?

 
READ MORE

How Quickly Do You Really Get Out of Shape?

 
READ MORE

Study Says Coffee and Wine are Good For the Gut


 
READ MORE

Why You Should Roast Your Cauliflower

 
READ MORE

Foods that Are High in Phosphorus

 
READ MORE

The Best Snacks to Eat at Night


 
READ MORE
Motivation

Motivational Quotes From Famous Athletes


 
READ MORE

Low Carb Breakfasts that are Still Filling

 
READ MORE

What Exactly is “Leaky Gut” Syndrome?

 
READ MORE

How to Get the Most Out of a Recovery Day


 
READ MORE

Health Quotes that Will Inspire Your Week

 
READ MORE

Should You Workout When You’re Sick?

 
READ MORE

Why it’s Hard Sleeping Somewhere New


Load More
End of the line!
Test