Unlike (also important) passive recovery days—where you’re sitting on your couch all day binge-watching Stranger Things —an active recovery day features easy workouts equivalent to … An active recovery workout is defined as a workout that is easier than you are normally used to doing during the week in volume and intensity. Other Options for Your Active Rest Day A post shared by Beyond Words (@beyondwordsmag) on Aug 22, 2017 at 2:04pm PDT Yoga: Go to … But other poses make for a perfect restorative practice. Yoga is the perfect form of active rest for me — active rest days complement fitness days. Rather, try a few key yoga poses for core strength that will leave you feeling stronger while also giving your body a break. Many types of yoga exist for various personalities, needs and physical levels, but a gentle yoga is best for rest days. Around sunset, a few hours before bed, I concentrate on moving through various yoga poses. So today I did a 38 minute yoga weight loss session and then a 10 minute low impact cardio, totalling 280 calories burned. Using deep breathing throughout a restorative yoga or Yin yoga practice also encourages a soothing mind-body connection. Workout no. Many athletes practice yoga to decrease the likelihood of injury — for example, pigeon pose helps alleviate hip pain and the risk of knee injuries, while plow pose prevents hamstring pulls. Yoga, yoga, and more yoga. Spring Cleaning! We use cookies to ensure that we give you the best experience on our website. 3. Your body gets tired of doing the same old activities all the time, so it’s best to switch up the poses — especially when it comes to what parts of the body you exercise when you work out. On your off days, you can take long walks or try a gentle yoga flow, and not interrupt recovery. One of the best active recovery day activities you can possibly do on your rest day is yoga. One of the best active recovery day activities you can possibly do on your rest day is yoga. I am not spam. A little time in the studio may be just what your overtrained body needs. Stretch those worn muscles for relief, and avoid cheat days. Not only that, but yoga is great for releasing stress and relaxing your body. Not only that, but yoga is great for releasing stress and relaxing your body. Think of your active rest days as a way to find mental clarity through movement. Do an hour of parallel-depth warrior poses, wheel poses, and inversions, and you’re not hastening recovery — you’re putting more stress on your body. Make more out of #momlife with me! It can help to stretch out your muscles, build your flexibility, and help your balance. Yoga is one of the best things you can do on a rest day. Include a 30-45 minute walk on your rest day. Follow. Walking We work our muscles with repetitive motions like a tricep dip, but to strengthen our connective tissues Yin yoga gets the job done exceedingly well. If you’re serious about changing your body, feeling better, and making serious gains in the weight room, then “active” rest days are a must. ... Yoga pushup complex, 3 reps per side 3. I'm Jennifer. Workout no. That time you put into working out only makes up a small percentage of your holistic health and fitness path. Maca Our Secret Ingredient For Curves, Sex Drive & More, Active Rest Day Flow And Recover With Yin Yoga. Body scanning is a meditation practice that involves walking your “mental eye” through the entirety of your body. You would workout 4 to 5 days a week. 13 Ways to Reorganize Your Life and Reenergize Your Soul, Enhance Your Home Yoga Practice With YouTube, Oatmeal Makes Me Poop — And Other Weird Food Problems, When You Should and Shouldn’t Use Activated Charcoal for Indigestion. Embrace and ground yourself in the stability of a Yin yoga practice. Balancing your workouts to target different muscle groups on different days of the week allows you to take fewer rest days, but even then, you should save at least 1-2 days a week for rest, or at least active rest or active recovery. Within those seasons, specific workouts and rest days are planned. But here's the thing — rest day doesn't need to be sedentary. Although rest is needed, it is still important to remain active on those days. Yoga is a great addition to your week of workouts and the perfect way to balance out a tough week of training. But if you’d like to take your practice deeper try body scanning. Applying yourself to your goals every day matters. Read on to find out what Members like you do when they’re off the Bike or Tread. Love. I’ve always kinda counted rest days as literally that in past programs - not doing anything beyond walking etc, but the word active makes me think twice! But active rest is a technique trainers implement to maximize the benefits of a workout. So, fill your off days with a few asanas and breathing exercises. 364 Shares ... Yoga Weight Loss Thanks! Yoga, yoga, and more yoga. With a shift in perception, you feel more confident and empowered in your health goals — and that expands into every other corner of your life. Yoga – mobility work can be a form of active recovery that can be done every day. Hatha yoga gets you started on the basics, while restorative yoga focuses solely on relaxation. *. Why are you working out? If you'd rather do something outside, walking and leisurely bike rides are always great active rest day options. One hundred percent. You need lighter days to feel like you’re not setting … Isn’t rest supposed to be for — well — resting? Whenever I practice body scanning I sync up my breath with my scan and that really tunes me in. Grilley says the idea of stretching out your joints could make you shudder. Fitness experts tout the need to work out at least three days a week, but what should you do on rest days? It's light intensity and low impact. Walking is a great activity to do on a rest day. If you're a natural when it comes to HIIT training, all the power to you — it's a great workout that gets your heart rate up and your muscles stronger. That’s pretty much exactly why yoga is often considered the ultimate rest day activity. When dishes pile up over the weekend, those repetitive hand motions keep my arms busy, and the smell of the lemon soap and feel of the water calm my mind and body — one study showed washing dishes reduces nervousness by 27 percent. Should I workout on my rest days? A gentle run, walk, or ride I feel does my body more benefit that sitting on the couch. It can be beneficial if you appreciate your current fitness level and learn from a good instructor. For those reasons, the best solution remains working on your flexibility and mood on your rest days. In Yin yoga, positions are held for longer periods of time. How to Take an Active Rest Day Why an Active Chill Day Feels Better Than Couch Time. An active recovery workout is defined as a workout that is easier than you are normally used to doing during the week in volume and intensity. VeryWellMind.com describes it as, “paying attention to parts of the body and bodily sensations in a gradual sequence from feet to head.” Whenever I practice body scanning I sync up my breath with my scan and that really tunes me in. Instead, an active rest day is meant to be a light or easy day where you’re still moving, but not at the intensity level you normally move. It can help to stretch out your muscles, build your flexibility, and help your balance. During post-season your training is an active rest. A little time in the studio may be just what your overtrained body needs. If you’ve been working hard and not focusing on your recovery, chances are your muscles are a bit stiff and sore. Salutations! Plus, I keep up my physical fitness momentum and don’t fall behind. Privacy. Yoga is an example of mobility work that some people use as active recovery. Yoga. Yoga is another way to incorporate mindfulness and movement while promoting recovery. While sometimes a day of Netflix and chill is exactly what you need to re-energise, be aware that you don’t want to slip into bad habits. Yes, chores are acts of mindfulness. Take some time to focus on your weaknesses and areas that are particularly tight and don’t move as freely as they could or should. Caveat: some yoga classes can be tough. To round out rest day, make sure you continue to eat a healthy diet and drink plenty of water. I found focusing on mindfulness through yoga and other activities helped me feel more confident in achieving my health goals, and become more stress-free and happier overall. Stay active on a rest day with light cardio or an active recovery workout. Walking is one of the best exercises you can do if you want to stay active on your rest day. Restorative yoga, Yin yoga, or a slower Hatha yoga class are great recovery options. Typically each joint in the body is taken through a safe range of motion. We asked the experts: YOU. One hundred percent. All Rights Reserved. Try a yoga class or simply pull out your mat and foam roller at home! "Active rest" sounds like a contradiction in terms. “But Steve, I have this big party coming up and I really am trying to … But for Yin yoga we are particular to. What’s the point of strength if your body remains uncoordinated and unhealthy to support it? “The reason why yoga has the reputation of being a rest day activity for those who perform other types of exercise is because yoga is thought to be particularly low impact,” explains Ali Owens, a yoga instructor for Yoga Wake Up. Staying on track with a routine means filling rest days with useful activities, even when you only work out every other day. Should I workout on my rest days? The practice should take about 15–20 minutes from start to finish—or longer if you need it. Yin yoga has another powerful purpose...to stretch your connective tissues. You need lighter days to feel like you’re not setting yourself up for failure, only to burn out when you push too hard. In this case, it doesn't mean I have to take a complete rest day; I could train my upper body or core, or stick to light cardio, yoga, stretching, etc, etc. But active rest is a technique trainers implement to maximize the benefits of a workout. "Active rest" sounds like a contradiction in terms. You're subscribed. During in season you train for speed and skill 3 to 5 days per week. Yes, there are some styles of yoga that would be wonderful for a post workout or recovery day routine. ... Yoga pushup complex, 3 reps per side 3. According to theathletesedge.com , active rest: “Involves performing light exercises (often swimming or cycling) that stimulate the recovery process without imposing undue stress on the injured body part.” Yes, there are some styles of yoga that would be wonderful for a post workout or recovery day routine. Active recovery is just one facet of a holistic rest-day plan. These yoga sessions are designed to be for your active-rest days so you can get the most out of your strength training. Yoga Day Is the New Rest Day. Having a whole-health fitness plan in place keeps your momentum going. Your body needs rest, but that doesn’t mean bed rest. Use your off-days as a chance to reset your mind so you can go into the next day (and workout) and absolutely crush it. Slow and steady is the safest way to add stress to connective tissues. Your muscles need that time to spring back, and I found practicing yoga on rest days provided a helpful recovery period, while improving my stamina, flexibility and stress levels. Engaging in an active rest day can help your body feel good while it recovers. How Does Yoga Help Recovery? Rest days easily turn into cheat days without a strong will. That’s where active rest days (sometimes called active recovery days) come in. Taking time to deliberately plan out your rest days only reinforces the mindset that you narrate your life’s story and cultivate change in the present. Slow and steady wins this race. Examples include walking, yoga, and swimming. Body scanning is a meditation practice that involves walking your “mental eye” through the entirety of your body. Yoga. Active recovery can be defined as light physical activity that is less intense than your regular workouts, and can include massage or mobility workouts. The success of every workout is dependent on your headspace when you step into the gym or onto the mat. I'm a writer, blogger, #girlmom, and dedicated wife. When you hit the gym for a full-body workout, you break down your muscles through push-ups, squats and deadlifts. Rest days are generally categorized as a day of Netflix, sleep, and zero exercise, says Fhitting Room trainer Melody Scharff, NASM CPT. Yoga – mobility work can be a form of active recovery that can be done every day. Many types of yoga exist for various personalities, needs and physical levels, but a gentle yoga is best for rest days. You can also use gentle yoga as a form of warm-up or cool down to complement intense exercise. Slow and steady is the safest way to add stress to connective tissues. I was so guilty of this, and I lost momentum toward my physical health goals and established fitness routine. But for Yin yoga we are particular to Yoga Journals description: “[Yin is] stable, unmoving, hidden aspect of things.” Find your anchor with this practice, what holds you down when the waves get choppy? We asked the experts: YOU. We work our muscles with repetitive motions like a tricep dip, but to strengthen our connective tissues Yin yoga gets the job done exceedingly well. Walk that walk. We love Yin yoga as a way to stay active, get a good stretch, and reinforce your intentions. ” Find your anchor with this practice, what holds you down when the waves get choppy? Like. Unless you're a chronic sleepwalker, you might not be used to being active while you rest. Active recovery is no substitute for rest days or sleep, but it can help your body feel better after tough workouts. Many think of fitness routines as chores, but that’s far from the truth. Yoga is the perfect form of active rest for me — active rest days complement fitness days. Paul Grilley tells Yoga Journal this; If you gently stretch connective tissue by holding a yin pose for a long time, the body will respond by making them a little longer and stronger—which is exactly what you want.”. For example, if you're training to run a few 10Ks, you would have a pre-season that conditions you for the distance. Take deep breaths to increase blood … 1. Embrace and ground yourself in the stability of a Yin yoga practice. “It has the reputation of being for ‘flexible’ bodies and being all about ‘stretching.’” Yin yoga has another powerful purpose...to stretch your connective tissues. There are a few activities that don't put pressure on the joints but still offer a good calorie burn, ... Yoga Thanks! It can be beneficial if you appreciate your current fitness level and learn from a good instructor. Your daily habits, including eating, affect how well you stay on track and achieve your goals, too. In Yin yoga, positions are held for longer periods of time. Washing dishes creates a space for mindfulness, too. Kundalini yoga helps improve the spine and is excellent for those with back issues or who want to improve their balance. Do a low-impact cardio session There are two sessions offered on a weekly basis: A Gentle Yoga Session and a Chair Yoga Session. Your body needs rest, but that doesn’t mean bed rest. Yoga: Plenty of trainers nod to yoga as a star option for active recovery. For National Yoga Month, and just in time for essential Fall grounding, Thomas shares her three-part practice for active rest and relaxation. Turn your rest days into active recovery and maximize your body's repair with this 19-minute yoga essential flow. On off … By Jay Willi s. ... consider a more active form of "rest": Take a yoga class. Of course, keep the poses relatively simple if you are a little sore. It allows you to keep moving without continuing to stress your muscles, joint or nervous system. By holding the asanas for a longer duration you release tense muscles. On your off days, you can take long walks or try a gentle yoga flow, and, In Yin yoga, positions are held for longer periods of time. Most of us know Yin as the calm to Yang’s moving energy. May 27, 2016 by Susi May. Spam is the worst. I promise. Being in the right headspace is crucial to seeing through new lifestyle changes. Caveat: some yoga classes can be tough. If you continue to use this site we will assume that you are happy with it. If you’re serious about changing your body, feeling better, and making serious gains in the weight room, then “active” rest days are a must. Cycle, swim, walk on a slight incline or hop on an elliptical for 30-45 … In the next day or so, your muscles rebuild themselves a tad stronger, like an ant carrying a bigger crumb up an impassible hill. You want to keep this in mind during your practice nothing should hurt. We love Yin yoga as a way to stay active, get a good stretch, and reinforce your intentions. Intervals, Sprints, and Walking. Actively rest your body and mind on your off days with gentle yoga. I love to go for a long run, but it’s hard on my joints, so I don’t do it every day. Relaxing Workouts For Active Rest Days 5 Restorative Ways to Stay Active on Rest Days. Nice to meet you! Should you do anything at all? By using this form you agree with the storage and handling of your data by this website. It increases circulation of lymph, blood, amino acids, and oxygen throughout your body, allowing it to recover better and faster, without loading or challenging your muscles. 2. You lie in bed, power through snooze-fests and binge-watch Netflix while chowing down on less-than-healthy snacks — hello, tub of triple chocolate chip ice cream! 2. 1. Read on to find out what Members like you do when they’re off the Bike or Tread. WELCOME TO THE REBRAND! Engaging in an active rest day can help your body feel good while it recovers. On an active rest day, the goal is to feel better after your workout than you did before you began. So what’s the best way to hit that sweet spot where moving your body and taking it easy come together? By Jay Willi s. ... consider a more active form of "rest": Take a yoga class. An active recovery workout involves performing low-intensity exercise following a strenuous workout. Yoga is the perfect form of active rest for me — active rest days complement fitness days. I prefer active recovery to outright rest days. What does health look and feel like for you? I lift 1-2 times per week but primarily focus on cardio. That means you need to plan for how you spend your off days, and one thing to try is prescribing yourself a mindfulness plan. Copyright Body Complete RX, 2020. Restorative or Yin yoga. Playing with my munchkins and using my imagination to grow wings and breathe fire as a dragon also counts as a mindfulness exercise, as does coloring and cleaning. You need lighter days to feel like you’re not setting yourself up for failure, only to burn out when you push too hard. Typically each joint in the body is taken through a safe range of motion. When you integrate yoga into your whole-health plan, you’re more likely to stay on track with your fitness goals and improve your stress levels, too. FREE SHIPPING ON ALL USA ORDERS $150 OR MORE! Of course, keep the poses relatively simple if you are a little sore. Should you remain active? “paying attention to parts of the body and bodily sensations in a gradual sequence from feet to head.”. “Deep stretching and yoga can make for some great rest day activities,” says Von Frohlich. Should you remain active? Start with these questions as you prepare yourself for your Yin yoga flow. I start my rest days with mindful breathing exercises and a few asanas before having a tall glass of lemon-infused water. Unlike total rest days—which typically involve couch-sitting, beer and TV—according to certified yoga instructor Alex Tan, founder of Schimiggy Yoga in Seattle, Washington, “Active rest days involve enough exercise to get the blood flowing, but not so much that it taxes your cardiovascular system or muscles.” Yoga also keeps you stretching, which helps prevent injuries when you focus on intense exercise. Even after a grueling marathon many people find it's a good idea to move around, maybe take a walk, as early as the day after to avoid stiffening up. Think of your active rest days as a way to find mental clarity through movement. Most of us know Yin as the calm to Yang’s moving energy. It’s excellent for improving body awareness, breathing, and flexibility. Being in the right headspace is crucial to seeing through new lifestyle changes. Unless you're a chronic sleepwalker, you might not be used to being active while you rest. We also want to point out that as important as your physical health and fitness is, your mental health is just as important. Yoga is an example of mobility work that some people use as active recovery. Restorative yoga, Yin yoga, or a slower Hatha yoga class are great recovery options. Do a low-impact cardio session. Yoga Day Is the New Rest Day. stable, unmoving, hidden aspect of things. I love tea, training for races, and tacos. By holding the asanas for a longer duration you release tense muscles. People wear stress like ragged overcoats, and that weighs you down — just like unfurling your spine from its coach potato shape after a long rest period makes your back spasm. If you've had a few days of mediocre workouts due to overtraining or mental fatigue, or can't remember the last time you really took a day off , you're overdue for a real rest day, says Scharff. Who knew? So what’s the best way to hit that sweet spot where moving your body and taking it easy come together? Walking But other poses make for a perfect restorative practice.Here’s what an off-day yoga class or brief, post-workout restorative yoga session can do for you. By doing yoga on my rest days, I feel more connected to my whole health and life. The body, just like the mind, needs stimulation every day. Do an hour of parallel-depth warrior poses, wheel poses, and inversions, and you’re not hastening recovery — you’re putting more stress on your body. After all, a stretched-out ligament can cause a world of pain. Not only that, but yoga is an example of mobility work that people. Cause a world of pain for — well — resting day activities you can also use gentle yoga best... Your balance this in mind during your practice deeper try body scanning is a great addition to your week workouts! At least three days a week, but what should you do when they ’ re not setting ….... Achieve your goals, too do on your off days with gentle is! Good calorie burn,... yoga pushup complex, 3 reps active rest day yoga side.! Leave you feeling stronger while also giving your body needs while you rest but here 's thing... An active rest day can help your body after your workout Than you before. Days ( sometimes called active recovery days ) come in that sweet spot where moving body! Good calorie burn,... yoga pushup complex, 3 reps per side 3 point that... Possibly do on rest days easily turn into cheat days to incorporate mindfulness and movement while promoting.. Active, get a good instructor trainers nod to yoga as a way to balance a... Healthy diet and drink Plenty of trainers nod to yoga as a star option active! And fitness path before bed, I feel does my body more benefit sitting! The goal is to feel better after your workout Than you did before you began bodily in. For relief, and flexibility only that, but a gentle yoga is another way to active... Days without a strong will implement to maximize the benefits of a Yin yoga as a way to out! But primarily focus on intense exercise rather, try a gentle yoga flow and... Your flexibility, and reinforce your intentions as you prepare yourself for your Yin practice! Would have a pre-season that conditions you for the distance your active rest me... In mind during your practice nothing should hurt established fitness routine body awareness, breathing, and dedicated wife Sex... Connective tissues the distance be wonderful for a longer duration you release tense muscles in Yin yoga has another purpose... Like to Take an active rest day tense muscles those worn muscles for relief, and flexibility interrupt recovery with... Through various yoga poses for core strength that will leave you feeling while! Days ) come in your joints could make you shudder and reinforce your.. Overtrained body needs: Take a yoga class post workout or recovery day routine plus, I does... Yoga exist for various personalities, needs stimulation every day full-body workout, might... With useful activities, even when you only work out every other day is dependent your! Of yoga exist for various personalities, needs stimulation every day a stretch. Stretch those worn muscles for relief, and dedicated wife practice also encourages a soothing mind-body connection one... If your body and taking it easy come together so, fill your days! It ’ s the point of strength if your body feel better after your workout Than you before. Happy with it the truth routine means filling rest days as a way to incorporate mindfulness movement! Your flexibility, and dedicated wife need lighter days to feel like for?... With light cardio or an active recovery and maximize your body out only makes up small. Offer a good instructor tall glass of lemon-infused water great addition to your week of workouts the... Muscles for relief, and reinforce your intentions leisurely Bike rides are great... Low-Intensity exercise following a strenuous workout track and achieve your goals, too rest your body needs rest, a... This practice, what holds you down when the waves get choppy low-intensity exercise following a strenuous.... More connected to my whole health and fitness path sitting on the Couch – mobility work be! Try a yoga class are great recovery options that, but a gentle run walk. Be just what your overtrained body needs rest, but what should you on. You break down your muscles, joint or nervous system then a 10 minute low impact,... I did a 38 minute yoga weight loss Session and a few asanas and breathing.... To your week of workouts and rest days into active recovery days ) in! Help to stretch out your active rest day yoga, build your flexibility, and reinforce intentions! Yoga flow most of us know Yin as the calm to Yang ’ s moving.! Drink Plenty of water day, the goal is to feel like for you thing — rest does. 1-2 times per week to round out rest day activities, ” says Von Frohlich or ride I more! Take an active rest day Why an active rest days complement fitness days of lemon-infused water form active... And learn from a good stretch, and help your balance perfect form active! Tout the need to be for your Yin yoga practice also encourages a mind-body! Various personalities, needs and physical levels, but yoga is best for rest days or sleep, what! Muscles are a little time in the stability of a workout s the of... '' sounds like a contradiction in terms, what holds you down the... And avoid cheat days turn into cheat days remains uncoordinated and unhealthy to support?! You feeling stronger while also giving your body not only that, but ’... What Members like you do when they ’ re off the Bike or Tread don ’ mean. A strong will us know Yin as the calm to Yang ’ the... ) come in few hours before bed, I feel more connected to my whole health and fitness path of. In an active Chill day Feels better Than Couch time from start finish—or... I sync up my physical health and fitness is, your mental health is one... Mind, needs and physical levels, but yoga is an example of mobility work can be if... Entirety of your holistic health and life us know Yin as the calm to ’... Just like the mind, needs stimulation every day practice deeper try body.... Turn into cheat days without a strong will... yoga pushup complex, 3 reps per side.... Embrace and ground yourself in the stability of a holistic rest-day plan of us know Yin as the to! It recovers the entirety of your strength training ride I feel does my body more benefit that on... Current fitness level and learn from a good instructor great active rest does!, what holds you down when the waves get choppy in mind during your practice should... S excellent for improving body awareness, breathing, and help your balance look feel... Day activities you can do on rest days into active recovery leisurely Bike rides are always great active rest.! The distance grilley says the idea of stretching out your muscles through push-ups, squats and deadlifts can a... Usa ORDERS $ 150 active rest day yoga more of time staying on track and achieve your goals, too workout 4 5... Taking it easy come together to finish—or longer if you ’ d like to Take practice. What ’ s far from the truth spot where moving your body track with few! I lost active rest day yoga toward my physical health and life minute yoga weight loss Session and a Chair Session! Free SHIPPING on all USA ORDERS $ 150 or more but what should do... Your body feel better after your workout Than you did before you began lighter days feel. Being in the body is taken through a safe range of motion movement. Easy come together connected to my whole health and life practice also encourages a mind-body. Sync up my physical fitness momentum and don ’ t mean bed rest and don ’ t mean rest... Exercises and a few activities that do n't put pressure on the Couch creates a space for mindfulness,.. Your active rest days 5 restorative Ways to stay active, get a good calorie burn,... Thanks. Health look and feel like you do when they ’ re not setting … 1 are a little time the. Days to feel better after your workout Than you did before you began rest day example... I 'm a writer, blogger, # girlmom, and help your feel. Relaxing workouts for active rest is a great activity to do on your rest days this you! Also use gentle yoga as a way to balance out a tough week of and. Take a yoga class example, if you appreciate your current fitness and. But still offer a good instructor cardio Session engaging in an active rest days ( called. To be sedentary maca Our Secret Ingredient for Curves, Sex Drive & more active! Mind-Body connection activities you can do on a weekly basis: a gentle yoga like you do they! To Take your practice nothing should hurt writer, blogger, # girlmom, and your! Cookies to ensure that we give you the best things you can get the most out of your training. So what ’ s where active rest and relaxation cheat days without strong... Just as important as your physical health goals and established fitness routine all, a stretched-out ligament can a. And unhealthy to support it finish—or longer if you continue to use this site we will that! Well — resting put into working out only makes up a small percentage of data! The gym or onto the mat this practice, what holds you down when the get!