This is something most of us miss out during a workout, I have seen this while working with most of my clients that unless told, they simply forget, the rest period is seriously taken just for sipping water and sometimes even sitting or lying down, if the workout gets too intense.
But here is the real deal, our muscles esp during an intense exercise session, such as in HIIT or weight training is constantly under immense pressure and is constantly in the motion of expanding and contracting, the fast-twitch muscles and the slow-twitch muscles. The main purpose of sets, reps, and breaks is for the same reason, to actively keep the muscles engaged for a particular amount of time and then let them relax for a certain amount of time for growth and functionality. So they can work better in the next set.
There is a term know as active recovery or rest which means you don’t let your body cool down in-between sets or circuits so you keep them warm while bringing down your heart rate a little bit. a point to note here; never ever lie down straight after an intense HIIT circuit or rep exercise. In doing so you might damage your system, the sudden drop is dangerous. Hence if you are doing something like a HIIT workout, in which you are taking a minimum amount of rest, let’s say for example 30 ON and 10 sec OFF, u really don’t have much time to stretch. So in such a case instead of abruptly sitting or lying, you simply walk around a bit or in place moving your legs and arms take your sip of water. And get ready for the next set. On the other hand, if you are doing weight training sessions in which breaks are usually longer you can do some simple stretches, such as arm swings, back and forward bends, downward dogs, cat stretch or calf raises, knee stretches anything that would compliment the body part you are working on or if you were doing core workout then just do some bridges and supine twist or pelvic tilts. Whatever time you have instead of sitting around or checking your phone.
In doing this your muscles become more flexible and avoid letting your body cool down completely. So you are ready for the next circuit. And you incur less post-exercise cramps and injuries, as well as your workout, becomes more effective.
If you are too tired after a heavy-duty circuit, then u may sit down to take a sip of water and do some sitting stretches such as lat stretches, neck, shoulder rotations, torso twist or simply just walk around shaking your arms and legs a bit. Get creative on this.
Note: Active Rest and stretching between your workouts are equally if not more important than your warms up and cool downs. So please keep in mind these few tips and the next time you are working out, make sure you use every sec effectively and not lose any. Cause even that arm swings are making you lose calories. So think about it.
Here is a video of full body ROM stretches, you can include in your routine after cooling down or after a warm up or just for stretching your whole body.
Hope this article was useful. Leave your comments and suggestions below . Write to me at fitnessbysoma@gmail.com.
Thanks & Stay Safe
Soma ( fitness trainer and nutritionist )
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