![]() Grandou C, Wallace L, Coutts A, Bell L, Impellizzeri F. ![]() How to select the right rest intervals and post-training recovery for your clients. American Council on Exercise.īob Murray, Christine Rosenbloom, Fundamentals of glycogen metabolism for coaches and athletes, Nutrition Reviews, Volume 76, Issue 4, April 2018, Pages 243–259,doi:10.1093/nutrit/nuy001 Effects of different between test rest intervals in reproducibility of the 10-repetition maximum load test: A pilot study with recreationally resistance trained men. If you don’t own a console, navigate to your phone’s app store to find a variety of free mobile games to keep you entertained.Monteiro ER, Vingren JL, Corrêa Neto VG, Neves EB, Steele J, Novaes JS. A study published on APA PsychNet suggests that video games can increase mood and decrease physical stress, making gaming the ideal recovery day activity. Try a micro-journaling app such as Journalistic to log your emotions, wishes, fears, or gratitude. ![]() A popular pastime that’s also great for your mental well-being, journaling is a relaxing hobby you can spend time doing on your rest days. You could also try a new hobby or engage with a new social group using Meetup-a free platform to help you connect with others who share your interests. Call a friend or ask to hang out on your recovery day. To keep a healthy mindset on your days off, try one of these activities: Instead, plan non-fitness-related activities on your rest day. ![]() In the same way that relying on fitness trackers or smartwatches can be triggering for your mental health, hyper-focusing on your workout plan can cause unnecessary stress. With all this workout and recovery day planning, it’s a good idea to take a mental break from it all. Take photos of your food and drinks and the app will log your meals and nutritional information automatically. If you’re a busy bee or just want to keep tracking to a minimum on your rest day, then try Bitesnap. Set a daily water goal, track a variety of drinks, and allow the AI-driven reminders to tell you when to hydrate during your active recovery day. There are plenty of water-tracking apps you can try and this free app is a great option. A popular alternative to MyFitnessPal, its robust food database makes it easy to log your recovery day meals and check your nutrition requirements. Lifesum moves away from being a calorie-focused diet app in favor of being a “digital self-care app”.To ensure you’re getting optimum nutrition and water intake levels for your training schedule, try these apps: Adequate hydration is also crucial, as water regulates your body temperature, lubricates your joints (which are put to the test during exercise), and transports nutrients. According to NASM, prioritizing enough calories, macronutrients, and micronutrients is essential for your health, performance, and recovery. Keep it chill by listening to a low-BPM playlist on your Spotify app while you pedal.Īnother aspect you need to plan for on your rest days is optimum nutrition and hydration. Another low-impact option, cycling indoors or outdoors can help you get blood flowing without overexerting yourself on an active rest day. Alo Moves offers post-workout yoga poses alongside its robust library of yoga sessions to try. Yoga hits all needs of active recovery, from increasing mobility to aiding blood flow. Try the Swim Coach app for simple assistance with your recovering swim sessions. An International Journal of Sports Medicine study highlights how a swimming-based recovery session can enhance your performance and reduce inflammation. Try the MapMyWalk app to actively track and save walking routes. A gentle stroll can help aid workout recovery by enhancing your blood flow and stretching your limbs. These are a few active recovery ideas to make the most of your rest days: Referred to as "active rest days," undertaking gentle exercise on your days off can help reduce muscle fatigue and soreness, prevent injury, and lessen recovery time between your workouts.
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