DOLCE LIFESTYLE:
3 Active Rest Day Workout Ideas
by Samantha Coogan, MS, RDN, LD
We all know that rest is part of the program. If you’re very active, it can be tough to force yourself to take it easy. Luckily, a rest day doesn’t have to consist of doing absolutely nothing. In fact, active rest days are a great way to stave off further muscle soreness because you’re still getting your blood pumping, but at a much lower intensity that will allow for better recover. Let’s stretch out that connective tissue and work through the sore muscles with these 3 active rest day workout ideas we love.
1. Foam Rolling
This is one of my favorite active recovery activities. Not only does it help work out all the crackles and crinkles from some heavy lifting, but it’s a great way to work on those sore muscles and break up knots in our connective tissue. Think of it as a much-needed massage. We tend to think, if we are sore, let’s try to avoid the area to prevent it from getting worse. Not a good idea. It may hurt, but working on a sore area will actually help alleviate pain and recover that muscle more quickly. Plus, the foam roller can be used all over the body: Upper/lower back, IT band, hamstrings, calves, lats and glutes. You may even want to throw a lacrosse ball into the mix for an even deeper massage.
2. Walking/Hiking
This is a great, low-intensity exercise to just get your blood moving. Take a walk at the mall, beach, park, or anywhere you’d like. Grab the dog or have a friend come with you. You could do some hill intervals as well, but remember, no more than a jog. We are actively recovering, not trying to set a new PR.
3. Yoga
Yoga is great for really stretching out the muscles and tendons. With an experienced instructor, you’ll be put into positions that will work out all kinds of connective tissue knots, and you’ll hold these positions for appropriate amounts of time. Stretching for too little time won’t do much good. And no, guys, your man card won’t get taken if you drop in for a yoga session (just think of it as a stepping stone to your next deadlift PR).
