Tip Do Low-Level Cardio for Recovery Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Do Low-Level Cardio for Recovery Tap into your cardio-respiratory system to aid in central systemic-based recovery Here' s how by Dr John Rusin September 26, 2016April 5, 2021 Tags Metcon, Tips, Training Many athletes and lifters scoff at the idea of doing any form of steady state cardio, let alone the lowest level activities such as walking and biking. But from a regeneration and recovery perspective, low-level cardio can minimize joint stress, thus improving daily activity levels on a day away from the gym while still tapping into your cardio-respiratory system to aid in central systemic-based recovery. (That's a good thing.) Aerobic Energy Systems Development By replacing an off day with an active recovery day, we're able to burn more calories with very low central nervous system or mechanical fatigue to the body. That said, use of intra-workout nutrition ensures this active recovery method doesn't put you in the caloric hole for the day, and maybe even the week. This is especially important if you choose to extend the aerobic based energy systems training for more than 30-45 minutes. The last thing we want to do during an active recovery day is to cause fatigue. Proper nutrition and using variations in your aerobic work will keep this from happening. How Low Is Low Level Cardio Shoot for a heart rate of 100-125 beats per minute through walking, hiking, biking, and even the dreaded elliptical. The goal here is to keep joint stress to a minimum, burn a few calories, fuel up, and prepare for the workout ahead. Turn your switch down to low and realize that the more strategic you are on your recovery days, the better you can let it rip in your training. Want more info? See the related links below. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The Trap Bar Deadlift The trap bar deadlift is one of the most effective exercises you can do for building the whole body. Here’s why and how to put it to work. Bodybuilding, Deadlift, Powerlifting & Strength, Training Adam Vogel January 24 Training Quick Fixes to Common Training Injuries Because you can't build a good body while you're hurt, we asked experts Cressey and Robertson how they'd fix four common injuries. It Hurts Fix It, Mobility, Training Nate Green, Eric Cressey & Mike Robertson August 9 Training Tip Cardio and Gains It's a delicate balance. Here's what you need to know about HIIT, LISS, and MISS. Fat Loss Training, Metabolic Conditioning, Metcon, Tips, Training Charles Staley August 20 Training Tip The King of Shoulder Exercises If you could only do one exercise for delts, what would it be? Here's what science says to do. Tips, Training Adam Bentley December 5