Active rest refers to working another muscle or stretching while resting for your set. This allows for your body to keep working (burn calories, build muscle) while you rest a particular body part. For example, assume you are performing a flat dumbbell chest press. After a set, an active rest would be stretching your triceps in between your next set.
In a typical interval, there is the intense interval (high resistance, level or speed) followed by a lower intensity interval (walking, jogging or moving at a slower pace). To get more out of your workouts, start utilizing your "lower" intensity interval as an active rest.
Here are some of my favorites:
- Treadmill: After an intense interval, reduce the speed and carefully place your feet on either side of the track (on the outer surfaces where there is no movement), grip the handles and perform 15 push-ups. After the 15 push-ups, carefully step back onto the track and crank the speed for your intense interval. This active rest allows your leg muscles to rest. Another great exercise to use as an active rest on the treadmill is the dip. Perform the dip with your back towards the treadmill, using the side bars as your gripping points.
- Stairs: Using actual stair cases, bring moderately light weight in with you. After four high intensity every other step - stair climbs, pick up the weight and perform a curl to overhead press. This active rests your legs while you work your biceps, shoulders and triceps.
- Jump Rope: After 30 two foot, 30 right foot and 30 left foot, perform 20 side bends (each side). This active rests your legs as you work your obliques.
These are just some examples but be creative with it. Just remember that the main idea is to rest whatever it is that is performing the bulk of the work and train something different during that rest. Also maintain the purpose of the interval, there is no additional rest after your active rest
Whats your cardio of choice? I'd be willing to bet you don't deviate from the machine, track and interval too often. What can you add as an active rest?
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Jumping rope is by far my cardio of choice. I like to put headphones on and jump to the beat of the music. Sometimes I drop the rope and do pushups/situps during my active rest. Great post though, I never thought about how much time I waste when resting!
ReplyDeleteThanks for the comment. Thats great Justin! Also consider your jump roping through out your workout, in between sets - you'll be amazed of the workout you'll get by incorporating it more frequently through out
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