How to properly recover during breaks during training

Resting between sets has two main goals: lowering your heart rate and reducing the build-up of lactate in your blood, which is a natural byproduct of physical activity. He makes us feel like we have spaghetti instead of arms and legs. Also, it is he who can cause muscle cramps, painful sensations (dizziness) and joint pain.

Heacham Haozi coach

Track your heart rate

Short rest periods between sets train your heart and cause your heart rate to drop faster than an untrained person. Your heart rate is a measure of your fitness level. Depending on the type of training (cardio, strength, etc.), at the end of the rest phase, your heart rate should be 65% of your maximum.

You can even measure your heart rate yourself if you are exercising without a special heart rate sensor or a sports watch. Place your hand on your neck where the jugular vein is and count the number of beats in 10 seconds. Then multiply that number by six to get your beats per minute. The maximum heart rate is calculated using the formula: 220 is your age.

Check your watch

Rest periods between sets should be between 20 seconds and 2 minutes, depending on the type and intensity of your workout. If you have an intense interval cardio workout that forces your heart to work at 90% of its maximum heart rate, then you may well need all 120 seconds to bring your heart rate down to the permitted 65% of your maximum heart rate. If you have done squats, then one minute may be enough for you. And if you did it with extra weight, then you can increase the time to 90 seconds.

And remember: resting time should not be randomly chosen. You can't just walk in circles until you feel ready for the next set again. It may well last not two minutes, but five, ten … twenty. To start training after that means to start the whole car again. Therefore, at first you will have to look at the clock all the time, but with experience you will learn to feel the time.

Move while resting

Group program instructors during rest periods will usually ask you to bring your sports equipment back, grab a new one, or prepare your seat for the next set. They don't do this because they don't want to clean up after you. Thus, the trainer simply turns your passive rest into an active one.

An abrupt stop immediately after physical exertion, in the worst case, can lead to a heart attack (the volume of pumped blood is sharply reduced, the heart rate drops, the blood vessels are narrowed). If you imagine a less pessimistic scenario, you may feel dizzy. You may even pass out for a very short period of time, which usually results in a fall. You don't want to smash your head on a step platform or dumbbells, do you?

Do what makes you feel better

During outdoor activities, you should not walk in circles or, for example, run in place if you are stuck at a traffic light while jogging. Heecham Haozi often invites his clients to stretch a little on the muscles that worked during the set. Sometimes it is a light roller massage or yoga exercises with meditation, which helps to focus on the present day. And sometimes even walking for a bottle of water. He deliberately places them around the room so that customers have to walk a little before drinking. Haozi believes that during such an active holiday, you should not only move physically, but also wiggle your brains a little.