There are many different forms of rest one can take when thinking about exercise.

Between Set Recovery

The amount of rest we take between sets is determined by how much we are lifting and how many times we are lifting it. When working in the higher repetition range less rest is needed than working on powerful heavy movements.

15-20 repetitions - 30 seconds rest

8-12 repetitions - 1 minute rest

4-6 repetitions -2 minute rest

1-5 repetitions - 3 minute rest

Active Recovery

Includes letting the muscle recover that just worked while still keeping moving. It can include stretching or working a different (usually the opposite) muscle group.

Passive Recovery

This is recovery with limited movement. It can include slight pacing but usually includes seated rest.

Recovery between workouts

The Canadian Society of Exercise Physiology recommends 48 hours of recovery between sessions. This is muscle group specific so if you were to do a lower body focus workout one day you could do an upper body workout the next.

Active rest involves moving the body in a restorative way. There are many forms of rest you can do within and out of your workouts.

Foam Rolling

Foam rolling is a form of self myofascial release. Using bodyweight target almost any soft tissue area (avoiding tendons such as the IT band and achilleas tendon) and roll back and forth for 30-60 seconds. When a beginner, start with a softer foam roller and only go into tender spots for 10-15 seconds. Make sure to drink plenty of water to accelerate the recovery process after myofascial release (Martin, 2015).

Yoga

Yoga is one of the most popular forms of active recovery. Yoga is defined as a mind-body practice composed of physical postures, breathing techniques, and meditation (Patwardhan, 2016). There are many different styles of yoga but many follow into the category of restorative. Yoga is offered in classes but there are also many videos online that will take you through a active recovery session.

Dynamic Stretching

Dynamic stretching is a type of functionally based stretching exercise the uses sport-generic and sport-specific movements to prepare the body for activity. It can also be referred to as mobility drills (Haff and Triplett, 2021). It includes moving through different ranges of motion in the body. There are many mobility/dynamic stretching videos ranging from 5-20 minutes that you can include in your daily routine.

Other forms of active recovery include walking, low-impact exercise, and low-impact active hobbies.

Passive rest gives the body the opportunity to fully recover. It initiates the physiological responses that allow our muscles to rebuild.

Sleep

Sleep is one of the most important things we can do for the body. The National Sleep Foundation recommends 7-9 hours per night in adults aged 18-64 (National Sleep Foundation, 2020). It isn’t only important to think about when you are sleeping but how are you sleeping. Here are some tips to enhance your sleep hygiene.

• Go to bed and wake up at the same time every day.

• Wash your bed sheets regularly and make your bed in the morning.

• Avoid screen time for 1-2 hours before bed.

• Avoid activities besides sleeping in the bed (no eating, limit tv).

Sauna

Sauna use is characterized by short term passive exposures of high temperatures, typically ranging from 45-100 degrees Celsius. Sauna use can be used to help aid muscle soreness as well as aid in overall recovery by increasing blood flow and reducing inflammation. It is important to stay hydrated when using saunas and start small with time in the sauna when beginning (Johnson and Patrick, 2021).

Passive stretching

Passive or static stretching is slow and constant with end position being held for 15 to 30 seconds (Haff and Triplett, 2021). They can involve any muscle in the body and involve complete relaxation and good breathing techniques. Many videos or your trainer can lead you through stretches to complete 3-5 times a week.

Other forms of passive rest may be hot/cold bathes, meditation, massage, and relaxing hobbies.