Pro Cheer Workout Recovery: 6 Activities to Do on Active Rest Days

So you already have a solid workout plan for your pro cheer prep. You jog five days a week, lift weights, and do HIIT sessions. But what about your off days? Do you spend them passively or do you engage in some light activity? Today’s blog post is about active recovery -- what it means, why it matters, and six ideas to get you started.

What is an ACTIVE RECOVERY DAY?

When we hear of the words “rest day,” we imagine spending the entire day on the couch watching television. A rest day can involve a light exercise -- which is why you call it an “active recovery day.” People who want to be really strategic about their fitness will opt for active recovery days especially if their muscles feel sore BUT they’re not in pain.

The benefits of having active recovery days

To be able to recover from your workouts, you don’t have to be completely inactive. One advantage of low impact activities on rest days is that they help your body clear out lactic acid faster (responsible for muscle fatigue and soreness). Another benefit of active rest days is that they give you the opportunity to focus on proper form. Lastly, you won’t have to begin your workout week feeling stiff.

6 active recovery day ideas

1. Self-myofascial release

Use a foam roller to relieve tension around your muscles. Research demonstrates that foal rolling increases your flexibility and range of motion. Athletes themselves use foam rollers as part of maintaining their performance.

2. Go swimming

Swimming in the beach or pool is a low-stress workout because it doesn’t involve any weight. The best part is that you get to enjoy it and still burn calories. Swimming lets your body stretch in ways you don’t get to do on land.

3. Walk around the neighborhood

A 20-minute walk around the neighborhood burns about 97 calories. Swing your arms naturally to maximize your range of motion. If it’s a work day, make an effort to take the stairs or park away from the office building.

4. Stretching

Including stretching exercises into your active recovery day relaxes the muscles and keeps them balanced. True, not many women like stretching because it doesn’t give you the same thrill that a regular workout session will. But keep in mind that stretching exercises help you move better on active days.

5. Engage in light resistance training

Yes, you can still lift weights but make sure that they’re 30% lighter. Perform fewer reps. The goal here isn’t to push, but to maintain proper form and technique. At the same time, you get blood flowing to your muscles.

6. Tai Chi

Tai Chi is a Chinese traditional form of exercise. The movements you perform are slow and meditative. Tai Chi improves your balance and most of all, it helps you recover from a stressful week. Studies show that people who engage in Tai Chi feel less stiffness and pain.

Wrapping Up

Take advantage of your rest days for muscle recovery without being in a vegetative state. But remember to use active rest periods to heal your body and not to strain it. Give one or two of the methods above a try. Stay in motion and reach your pro cheer fitness goals faster!

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