Health

Active rest for muscle building

Yes, you heard it correctly. Rest is an important part of the training program. We recognize that even in class or work, we can charge and renew in a few days of vacation. For training and athletes, this can be difficult to see because a day, week, or month off from your training plan can make you feel guilty. Whether you’re training in a competition or feeling motivated, the more you have, the better. Rest days are just as important as exercise. In fact, a successful fitness regimen wouldn’t be complete without a rest day.

What is an active rest?

There are two types of break days

Passive rest means a day of complete rest with no physical activity, while active rest means low intensity exercise that promotes blood flow to the muscles and makes muscles recover better and faster. Means to include.

Active rest is a sweet spot between idle and intense training. The goal of Active Rest is to heal the body from exercise by reducing the potential for inflammation and pain. It allows your body to recover and repair. On active rest days, you need to be active enough to increase blood flow, but calm enough to heal your muscles.

Benefits of active rest

Whenever we use muscle for exercise, our body converts glucose into lactic acid. This is how we get the energy our muscles perform. When our muscles fail, lactic acid in our body remains in our muscles, causing that horrific post-exercise pain. Active rest helps lactic acid exit the muscles and dissolve in the bloodstream, so it does not cause pain later. Increased blood flow also reaches the joints, reducing the possibility of inflammation of the joints and muscles. It is essential for muscle growth. Exercise creates microscopic tears in your muscle tissue. However, during rest, cells called fibroblasts repair it. This helps the tissue heal and grow, resulting in stronger muscles.

Active rest is also known to improve mood, prevent post-exercise blues, and at the same time reduce fatigue. In addition, it increases your heart rate and endurance, making it ideal for the heart.

Planning an active rest day

Active rest days should include activities that are different from regular training in the gym. You should not work with the utmost effort. Rather, go slowly and don’t push yourself too hard.

The following are examples of active recovery exercises.

  1. stretch: A simple and effective way to increase blood flow and maintain relaxation.
  2. yoga: Stretches muscles and tendons, helps them recover, and helps our body develop better mobility and flexibility.
  3. meditation: It’s a great way to rest and refresh your mind. If you don’t like sitting still for long periods of time, there are other ways of meditation that keep your body busy and free, such as washing dishes and knitting.
  4. swimming: An exercise that is gentle on joints and muscles and has little effect.
  5. Walking or jogging: One of the best forms of active rest. Walking or jogging at a slow pace promotes blood flow and helps recovery.
  6. cycling: It’s a great way to recover aggressively at a slow pace. There is little impact and no pressure is applied to the joints. You can ride an exercise bike or an outdoor bike.
  7. Fascia release with foam roller: Active rest does not include movement only. You can also stretch and roll the foam roller onto a part of your body to get many of the same benefits. If your muscles hurt, fascia training can help relieve tension, reduce inflammation, and increase range of motion.

Words of prevention

Active rest day exercise is generally considered safe. During active recovery, make sure that you are not working more than about 50% of your maximum workload. This gives your body the opportunity to rest. After an active recovery, you may have less tightness and pain and more energy to exercise. If you are injured, in pain, or very tired, you need to passively recover your body. This means a complete rest.

We hope this article will help you get the most out of your training and recovery. Please let us know your thoughts in the comments below.Check out for more information on muscle building Healthy reading Or join a LIVE session by an expert. GOQii Play..

Stay active, #BeTheForce

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