How to recover in the intervals during exercise

Neither practice is not without short rest intervals. We need them in order to have time to recover slightly and continue with renewed vigor. What better recovery: active or passive? Are investigated in this article.

When a coach tells you that during the breaks must-go and in any case do not sit and lie down, you need to listen to him. He knows a good judge! If we compare the static and dynamic vacation, the static is clearly losing the dynamics.

How does the need to reduce the intensity of exercise or movement? What you can do with themselves during these periods and whether rest time depends on the type of your workout? Hicham Haozi (Hicham Haouzi), certified trainer in Equinox Columbus Circle, answered these questions.

I rest between sets have two main objectives: to decrease the heart rate and a decrease in the accumulation of lactate in the blood, which is a natural byproduct of physical activity. He makes us feel as if we have instead of hands and feet - spaghetti. Also it is it can cause muscle spasms, pain (delayed onset muscle soreness) and pain in the joints.

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Hicham Haozi coach

Track your heart rate

Short periods of rest between each train your heart and do so that the heart rate decreases faster than an untrained person. reduce speed HR - a measure of your level of fitness. Depending on the type of exercise (cardio, power and so on) in the end phase of rest your heart rate should be 65% of maximum.

Measure the pulse is possible even in the most if you are doing without special Cardiosensor or sports watch. Put his hand to his neck where the jugular Vienna, and count the number of beats for 10 seconds. Then multiply that number by six - get your beats per minute. Maximum heart rate is calculated by the formula: 220 - your age.

Keep an eye on the clock

Depending on the type and intensity of your workout rest periods between sets should last from 20 seconds to 2 minutes. If you have intense interval cardioWhich forces your heart to work at 90% of its maximum capacity, then you may well all need 120 seconds to reduce the pulse rate up to 65% of the permitted maximum HR. If you were doing sit-ups, then you can run out and one minute. And if you did it with the extra weight, then you can increase the time to 90 seconds.

And remember: relaxation time should not be selected at random. You can not just walk in circles until then, until you again feel ready for the next set. This may well not last a minute or two, but five, ten... twenty. Start after exercise - then start the whole car again. Therefore, at first you'll have all the time to look at the clock, but with experience you will learn to feel time.

Move during the holidays

Instructors group programs during holiday periods are usually asked to refer to the place of sports equipment, or take a new place to prepare their next set. They do this not because they do not want to then clean up after you. Thus, the coach simply turns your passive recreation to active.

Quick stops immediately after exercise in the worst case can lead to a heart attack (sharply reduced the volume of pumped blood, drops in heart rate, constricts blood vessels). If present less pessimistic scenario, you can make your head spin. You may even lose consciousness for very short periods of time, which usually leads to a fall. You do not want to break his head on the step platform or dumbbells?

Do something to improve your health

During outdoor activities, you do not have to walk in circles or, for example, run on the spot, if you get stuck at a red light while jogging. Hicham Haozi often offers its customers a bit of a stretch those muscles that worked during the approach. Sometimes it's easy massage rollers or from yoga to meditation, which helps to focus on today. And sometimes even walking with a bottle of water. He specifically places them around the room to ensure that customers had to walk a bit before you drink. Haozi believes that during such outdoor activities you must not only move physically, but also a little loaf.