Strength training vs cardio as active recovery?
VincitQuiSeVincit
Posts: 285 Member
I am pretty happy with my overall routine, I do intense cardio M, W, F(which for me right now is 30 min run, I'm working on getting to a comfy 5k) followed by upper body & core, and legs Tu&TH with light cardio (elliptical or a mile jog) and I rest on the weekends since my gym is at my office.
However, I have been reading up a lot about active recovery, and am thinking it might be nice to add in a little something over the weekend since when Monday rolls around I'm still dealing with DOMS. Most of what Ive read involves yoga or light cardio, bike rides, short jogs etc- however those aren't really options for me since I have a 7 year old, no access to a gym on weekends and it's freezing winter. Is body weight or light strength training still active recovery? Has anyone else had experience recovering with body weight exercise in lieu of cardio? I have some dumbbells at home from 5-30 lbs, resistance bands, a bosu ball and a yoga mat- any suggestions on what would be a good routine for recovery?
However, I have been reading up a lot about active recovery, and am thinking it might be nice to add in a little something over the weekend since when Monday rolls around I'm still dealing with DOMS. Most of what Ive read involves yoga or light cardio, bike rides, short jogs etc- however those aren't really options for me since I have a 7 year old, no access to a gym on weekends and it's freezing winter. Is body weight or light strength training still active recovery? Has anyone else had experience recovering with body weight exercise in lieu of cardio? I have some dumbbells at home from 5-30 lbs, resistance bands, a bosu ball and a yoga mat- any suggestions on what would be a good routine for recovery?
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I have not used body weight exercise as active recovery, but have used foam rolling, stretching and hiking as well as walking. I lift primarily, and usually superset and/or do breakdowns, or pyramids, so my lifting is also very cardio intense.0
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I love my foam roller, but I never thought of stretching as recovery0
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Foam roller, lacrosse ball, and a 5ft PVC pipe will help. I don’t think strength training really fits in as recovery. It is a different modality of training, not a recovery.0
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Yoga. Don't laugh, it works.0
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VincitQuiSeVincit wrote: »I love my foam roller, but I never thought of stretching as recovery
But strength training is???0 -
Stretching, yoga, and foam rolling. Also try googling and doing some cardio workout dvds in your house. Think dance or zumba. Something fun and get your kid invovled!!0
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It sounds like you get a good exercise week in and that running is probably your primary fitness goal, nothing wrong with that. Take the weekends to relax and enjoy the time with your child. Many have said things like stretching, yoga, and other mobility work are good for active recovery and I would have to agree with those. At most, when it warms-up, go for a walk but keep the intensity down.
There is a way to include some light plyometrics for active recovery. It's very low volume and you stop AS SOON as you feel good or when you feel like the set you just finished is your best and the next one would not be as good. This is not meant to make you tired, sore, or anything, so if you end-up tired you're going too far with it.
Something like...
- Plyo-Push-up for 3 reps
- Broad Jump for 3 reps
- Squat Jump, Box Jump, Tuck Jump (ONE of those 3) for 3 reps
*rest 1-minute rinse-and-repeat0 -
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AllanMisner wrote: »
LOL- truth... but I suppose if you do them in the spirit with which they were intended- no- its' not recovery.
I don't even count my rehearsal days as "recovery days". And rehersal we stand around talk about details- do the things- talk about details- do the things- talk about details do the things.
it's not NEARLY the amount of work as dance movement or drilling- it's a fraction of the work- but I still have to show up and be on my feet.
Recovery is recovery.
not a light workout.
Those two are and should be considered different things.0 -
DjinnMarie wrote: »Yoga. Don't laugh, it works.
This guy ain't afraid to admit he uses yoga to recover - it works really well.0 -
VincitQuiSeVincit wrote: »I love my foam roller, but I never thought of stretching as recovery
But strength training is???
I consider it stretching. And there is no reason to be rude, I specified I am looking into ACTIVE recovery, not resting recovery0 -
VincitQuiSeVincit wrote: »VincitQuiSeVincit wrote: »I love my foam roller, but I never thought of stretching as recovery
But strength training is???
I consider it stretching. And there is no reason to be rude, I specified I am looking into ACTIVE recovery, not resting recovery
Stretching is active recovery, since you are engaging your muscles. Not only is it active, but an essential part of weight training that is often overlooked.0 -
Stretching, yoga, and foam rolling. Also try googling and doing some cardio workout dvds in your house. Think dance or zumba. Something fun and get your kid invovled!!
Thanks- I can't do cardio in my apartment (there is no space, we have a tiny brooklyn apt and my downstairs neighbors are 1000 years old) but maybe some other light work DVD might work.0 -
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DjinnMarie wrote: »VincitQuiSeVincit wrote: »VincitQuiSeVincit wrote: »I love my foam roller, but I never thought of stretching as recovery
But strength training is???
I consider it stretching. And there is no reason to be rude, I specified I am looking into ACTIVE recovery, not resting recovery
Stretching is active recovery, since you are engaging your muscles. Not only is it active, but an essential part of weight training that is often overlooked.
Oh absolutely, I make it a point to stretch and foam roll often- I guess I just never thought about it as recovery thats all
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VincitQuiSeVincit wrote: »DjinnMarie wrote: »VincitQuiSeVincit wrote: »VincitQuiSeVincit wrote: »I love my foam roller, but I never thought of stretching as recovery
But strength training is???
I consider it stretching. And there is no reason to be rude, I specified I am looking into ACTIVE recovery, not resting recovery
Stretching is active recovery, since you are engaging your muscles. Not only is it active, but an essential part of weight training that is often overlooked.
Oh absolutely, I make it a point to stretch and foam roll often- I guess I just never thought about it as recovery thats all
The point of "active recovery" is doing just enough to get the blood flowing to your muscles, but without straining them. A slow to brisk walk, an easy bike ride, yoga etc. maybe some light yard work. Spring will be here soon (hopefully), so my "active rest" this weekend will be prepping my garden beds, pulling weeds, bagging a few leaves, pruning my apple trees and bushes.
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VincitQuiSeVincit wrote: »VincitQuiSeVincit wrote: »I love my foam roller, but I never thought of stretching as recovery
But strength training is???
I consider it stretching. And there is no reason to be rude, I specified I am looking into ACTIVE recovery, not resting recovery
stretching isn't weight lifting.
Weight lifting by default includes a stretch simply in the mechanics- but I can assure you- if you're training- it's not stretching.
I do a LOT of "yoga" as a dancer. I have a warm up video I posted for my squats alone- and I do the expanded version of that 2 times a week that takes 30 minutes as part of my dance warm up.
Stretching =/= weight lifting.
I'm not being rude- you're perception of what things are is completely wonkey.The point of "active recovery" is doing just enough to get the blood flowing to your muscles, but without straining them. A slow to brisk walk, an easy bike ride, yoga etc. maybe some light yard work. Spring will be here soon (hopefully), so my "active rest" this weekend will be prepping my garden beds, pulling weeds, bagging a few leaves, pruning my apple trees and bushes.
this.
I'd even go so far as to specifically say "light yoga" because the yoga I do- is not" recovery" level. I'm sweating by the time I'm done, sometimes even shaking.
It's needed- and awesome- and feels good- but it's not recovery.
There is a distinct different between rest/recovery- moving to get the blood flowing, and training..
Strength training/weight lifting is neither of those things.0 -
OP could do my version of active recovery.
1 hour bike session, maintaining a cadence range between 98 and 105, AND a heart rate avg of 130.
That's active, and it's recovery.0 -
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DjinnMarie wrote: »
I'm a fat lazy broken down old guy, I'm not showing off. Just showing that people don't have to act like they're made of porcelain.
hah. 0 -
DjinnMarie wrote: »
I'm a fat lazy broken down old guy, I'm not showing off. Just showing that people don't have to act like they're made of porcelain. hah.
Flip side...
its' fine to do facking nothing.
rest and recover by sitting down doing nothing for a day is totally fine if you go hard the days you work out.
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that's truth too. sometimes, one wishes they could train their cat or dog to work the remote.0
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Well, the dog will probably clean the cat box.
then want to give you a kiss when you get home.0 -
Body weight lifts are excellent active recovery, try a few sets going easy to loosen up and get that lactic acid out of your muscles, you'll feel much better than doing nothing and still being tight and sore on Monday.0
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Why can't you do yoga at home? Yoga is not just stretching. There are thousands of YouTube videos and all you need is a mat. I usually do a power flow yoga class at least once a week as my active recovery day (among other yoga things). Seriously I have not done my power yoga class this week and I am completely feeling it. The amount of overall improvement in my fitness life since using yoga as an active recovery is almost indescribable. Plus, it helps build core strength and stability that will carry over to your lifts.
I am way more sore from bodyweight exercises than moving iron. I don't mean the yoga, I mean the Crossfit-y bootcampy stuff. I usually have to recover from those days much more than my lifting days.
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Power yoga is ridiculous. Did that once after a lifting session, felt like I was going to die. A good session of that is killer.0
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LOL I did a regular yoga flow class a lot before I started power yoga so it was just something I was used to. I hear that from others but I don't get sore from it or anything. I think it's one of those things like running where it just comes easy to some folks who have been doing it for a while while other folks like me regarding running are going "What the what?! This sucks!" I know people who do running as recovery but that's laughable to me even though I know it's a thing. 0
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