Wednesday, January 29, 2014

What Should I Do On My Off-Days?

Your goal should be to perform 3 strength training session per week on non-consecutive days. When that's becomes a habit, to increase your fitness level and see faster results, you should also try to be active on your “off days”.

Off-day workouts should not be intense. They should not interfere with your recovery from strength sessions.

So what type of activity qualifies? To some degree, it depends on the individual. A fit person may find a 2 or 3 mile run a great option but it would not be a good choice for an exercise newbie.

Walking, biking, dancing, moderately challenging bodyweight circuits, jogging, yoga, playing with your kids/grandkids, hooping, swimming, hiking, etc. would be good options for many people. Listen to your body. Your blood should get pumping a little and you should feel energized. If you are overly fatigued or get sore afterwards, you did too much for off-day activity.

A great choice for off-day movement is a mobility/flexibility circuit. Better flexibility and mobility means improved strength training workouts. And, the movements are not so challenging as to impede recovery from your regular workouts.

If you are a relatively new Body & Soul member, you can always do your warmup circuit on your off-days. If you’re ready for something a little more challenging, give this a try…

Complete this circuit one time through:
  • Rocking – 10 reps w/ a 2-3 second pause in the “seated” position
  • Lying Hip Bridge – 10-15 reps
  • Plank – Hold 30 seconds
  • Kneeling Head Nods – 10 reps
  • Alt. Side Lunge – 10 reps per side 
  • Stick Ups – 10 reps  
  • Cross Crawl – 10-15 reps per side
  • Prisoner Stationary Lunge – 10 reps per side
  • Spiderman Reach – 5 per side but pause at the end position for 2-3 seconds
  • Cherry Pickers – 15 reps 


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