That's Fit

When we're pumping iron at the gym, working our muscles to the max, extending every bit of energy we have to the point that sweat is pouring down our temples, the only thing we really want is relief--sweet, sweet rest. We want to stop what we're doing, put the weight down, have a long, cold sip of water and relax. But is that what we should do? Guess again.

Actually, there's a lot of research out there that shows that the best way to recover after or during a workout is not by resting at all--it's by continuing to work you muscles in a less-strenuous way. You may have heard of this kind of 'rest'--it's called active rest (or active recovery in some circles.)And I know what you're thinking -- that's not rest, that's the opposite; it's work. Well, technically, yes, but it doesn't feel like work. Lightening your load while continuing to move in a repetitive, non-strenuous way doesn't feel like work. It feels like a well-deserved break after a bout of hard work.

But ... what's the point? The point is recovery, and it's for your own well-being. According to Medicine and Science in Sport and Medicine, engaging in active rest immediately after exercise will reduce your levels of lactic acid more quickly than complete rest. And you know what lactic acid is -- it's that stuff that makes your muscles sore the next day. That's not all--the study also showed that active rest was better for psychological recovery from a workout.

Some guidelines to active rest? Fitsugar recommends the following:

• Work out at a moderate rate.
  
• You should not exceed 65% of your maximum heart rate.
  
• Don't do more than 20 minutes of active rest after a workout.
  

Active rest includes rest periods between sets and the rest period immediately after a work out. During your routine, instead of dropping your weight and relaxing before taking on the next exercise, try doing some single-count reps with a set of lighter weights. Another idea? Take a walk around the weight room or stretch it out.

As for post-workout active rest, you should consider doing some light aerobic activity. An easy jog, a walk, a spin on the elliptical--these are all activities that will help flush lactic acid through your muscles and ultimately assist you in recovering from your workout. Another essential to workout recover? Water. Lots of it. And don't forget to stretch.