Sometimes the smallest modifications pay the biggest dividends. Exercise is no exception. Adjusting the way you rest between workouts — called “active rest” — can help you get the most out of each gym set. Active rest also relaxes your joints, preventing injury during exercise. So instead of ending up with a set of reps staring at the floor with your hands on your knees, try one of these moves and see if you recover faster.
Get ready for these active rest movements
These active resting motions can be used between exercise sessions as well. It’s up to you to see how well your body can handle it. Remember that there is no substitute for rest, so make sure you take the time to allow your body to heal before going to the gym again.
Hands behind your head
Finished a cardio workout? Walk around with your hands behind your head, as if you are resting on your back.
It might be better to put your hands on your knees, but in reality, it’s worse. Placing your hand behind your head opens your lungs and allows more oxygen to enter your body.
Remember to take long, deep breaths from your stomach, rather than short, shallow breaths from your chest.
Bounce on your toes
Need a quick way to keep your heart rate up? Bounce on your toes!
You don’t need to try to set the world record for most jumping kids in a minute. However, be sure to maintain a steady pace and avoid touching your heels on the floor.
You can even shadow box with a light dumbbell in your hand to incorporate a light arm burn. Punch in about 60%, focusing on proper form.
Jumping jacks relax the entire body while the heart continues to pump blood.
The key again is speed. Keep a slow pace to conserve your energy for the rest of the exercise.
Make sure your arm movements are dynamic. You won’t feel lighter unless you extend your arms and legs while jumping.
This is one you can do between ab exercises.
Stand straight, clench your fists, and close your arms in front of you at a 45-degree angle. Keep your hands out of touch (about the distance of your fist). If done correctly, your body and arms should form a trapezoid.
Keeping your arms closed, use the middle part of your arms to twist your arms until the far arm is parallel to your stomach. Then reverse directions. Flip to a greater depth to burn extra core.
Basketball players like to do calf raises before bed. why? It’s an effective way to work around the extra leg muscles, which can help you jump higher — and maybe even dunk.
You can use it as an active rest movement, especially during chest day when your legs are already inactive.
Start with your feet flat on the ground. Slowly transfer your weight from your heels to your toes, until you are not standing on anything but your toes. Hold this position for a few seconds, then slowly lower your heels into a flat-footed position.
Active rest is a great way to catch your breath while keeping your breath high heart rate.
These 5 Active Rest Moves Are Great For A Workout!
Photos provided by Fit Body Boot Camp