Exercise & Fitness

A Soothing Recovery Day Training Plan

A Soothing Recovery Day Training Plan
A Soothing Recovery Day Training Plan

A Soothing Recovery Day Training Plan

Before deciding to skip training completely on your day off from working out, you should consider a simple and low-intensity workout.

This Training is essential because it helps improve the flow of blood to your muscles, minimize soreness, and should assist you in feeling better than you did before starting the training.

It may seem unreasonable to use training in your recovery process from working out.

However, there are several vital motives why a suitable type of training plan can assist with your recovery.

With the appropriate type of active recovery plan, you get to clear lactic acid quicker than when doing nothing at all.

A light aerobic recovery routine may assist with recovery from high-intensity interval training.

Combining dynamic stretches maintains an individual’s heart rate in the appropriate aerobic range.

This helps to lengthen the muscles and improve function in an extremely low-impact and relaxing process.

Performing concentric training accumulates minimum fatigue or muscle tears compared to more involved workouts.

Breath training assists your muscles and mind with unwinding.

Foam rolling your muscles can also minimize soreness and improve performance.

The Workout Plan

The routine should feel less like a workout and more like an unwinding experience.

The workout should not be strenuous or challenging.

You should aim to complete the training plan feeling relaxed and better than before.

One way to ensure that you achieve your goal is by taking it easy and maintaining a relaxed breathing pattern.

You can also find post-workout supplements on Valkyrie Online to help with the recovery process. If you can access a heart rate monitor, it can help to make sure that you do not let your heart rate get past 150 beats per minute.

Warmup

For your warm up, begin with your feet spread slightly apart and facing forward at shoulder width.

Go low into a squat position and hold onto a stationary object in front of you.

Curve your spine outwards and breathe deeply five to ten times.

For your warm up, you can also decide to perform three repetitions of Turkish get-ups on each side or do a basic bear crawl for about ten yards.

Set One

Begin with ‘Spiderman lunges.’However, in this variation, you get to include reaching out towards the sky with your one of your arms.

You should maintain a neutral curve in your lower back as you perform the exercise.

Do the workout for eight repetitions on each side.

Two more workouts to include in this set are medicine ball overhead slams for five repetitions and eight reps of squats.

You can do this set five times with sixty second rests between exercises.

Set Two

Try to do this set three times with rest periods of sixty seconds between exercises. Start by performing a ‘pec stretch’ for thirty seconds on each side.

Once done with the pec stretch, kneel on one knee and perform a ‘hip flexor stretch.’ Do this exercise for thirty seconds and then alternate your legs.

This exercise can be followed with eight reps of ‘bird dogs’ on each side.

If you feel like including something extra, you can do ten ‘wall slides.’

While performing wall slides, there should be no gap between your body and the wall.

Cool down

A Soothing Recovery Day Training Plan

 

To help ease your body to relax, try foam rolling for three minutes.

Aim for your trouble regions like quads, hamstrings, lower back, IT band, lats, and calves.

Include a ‘child’s pose stretch’ for eight breaths.

While breathing, expand your diaphragm and concentrate on pushing your tummy into your thighs.

Conclusion

With an appropriate workout plan such as the one above, you can smoothly accelerate your recovery process and be ready to hit the gym again in no time.

About the author

Ekenechukwu Mbanefo

Mbanefo Ekenechukwu is a medical physiologist.
She is a creative and enthusiastic healthcare professional who takes delight in safeguarding your health for you through her insightful and informative health articles on women's health and fitness.

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