Day 183: Active Recovery

You might be asking, what is Active Recovery?

Well it is doing sub maximal exercises to promote recovery from hard-core training sessions.

And why?

Such active recovery assist in lactic acid removal. A low intensity; continuous active recovery is most beneficial for lactic acid clearance as studies have found.

Active recovery is said to be superior and different to passive recovery, which is basically flat out resting.

Basically I did low-intensity active recovery today, as this week I’ve been doing all-out resistance exercise.

I’ve also added long recovery periods of stretching earlier in my workout, allowing my body to work through any residual soreness, which has been making me ache since the start of the training week.

Workout of the Day

1. Abs
Four types
30 reps each type
In-between I added active recovery of doing core workouts, 30 reps

2. Flat Chest Flies (Chest)
20reps x 3 sets

3. Lateral Raises (Shoulder)
20reps x 3 sets

4. Single Arm Row (Back)
20reps x 3 sets

5. Shrugs (Trapezius)
20reps x 3 sets

6. Concentration Curls (Biceps)
20reps x 3 sets

7. Overhead Triceps Extensions (Triceps)
20reps x 3 sets

8. Dumbbell Lunges (Legs)
20reps x 3 sets

9. Seated Calf Raises
80reps x 3 sets

I recommend this website for home workout with just a dumbell.

10. Slow 20 minute jog
More like a stroll-jogging pace for me
Really low intensity

11. Walking the last part, about 10 minutes
Stretching along the way as I walked.

12. A 15 minutes stretching session
Really stretch everything
Don’t jerk
Remember to breathe

Tomorrow Sunday is off for me, no training at all, just pure passive recovery. Usually I like to catch an old inspiring movie to get me excited and pumped for the coming training week.

It’s usually a day for me to eat plenty, to get the needed food to fuel me for the upcoming tough workouts.

Sounds too much of a work for some of you after reading this? Well I’m used to it, and consider it part of my lifestyle now. It’s all in the mind.