8/02/2021

active recovery

 

despite the advice of many fitness experts, i do my workout 7/7 and at the same time of the day, usually starting before 5am. working out every day may seem too stressful for the body but after many years of this routine i'm used to it. what i vary on a daily basis in the intensity of the workout. usually in a week i do two low intensity workouts that often can be considered just as active recovery. they may consist in brisk nordic walking, some stairs work or a light jog, just to relax the muscles, but the most effective forms of active recovery for me are exercising on a foam roller and flowing a battle rope.
rolling on a foam roller means that you're massaging a part of the body while mildly toning another one. typically, massaging your legs rolling on the floor means that you're using your arms in a sort of hindu pushup move, while massaging your back and shoulders against a wall means that you're using your legs in a squat-like movement.
similarly, flowing a battle rope does great for the mobility of shoulders and neck while toning the arms and the core and strengthening the grip. rope-flowing is a relatively new type of fitness activity, it consists in swinging a rope keeping the extremities in your hands and, typically, moving it around your body in different circle-like movements. what you may see if you watch somebody flowing a rope is a series of tricky moves very similar to rope-jumping but without any actual jump (obviously it can be combined with rope-jumping for some added cardio training). it can be performed with a heavy battle rope (like the one in the picture) but it works great for shoulder mobility and fullbody coordination even using a regular rope.
when it comes to active recovery, both foam-rolling and rope-flowing are good choices, as they pack different benefits (in terms of coordination, conditioning and relief for muscle soreness) in the same workout. this means optimizing your time and add variety to your training. obviously these are just examples, i'm pretty sure there's a ton of different ways to combine recovery and toning, just find what works for you and what fits better in your training regimen.