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We often over train as a result of insufficient resting or other variables involved such as stress. Many people need to realize more is sometimes not better and you must have off days or active recovery workouts for your body to regenerate. In our training we continue to search for the most balance in volume, intensity, and rest whether you are a bodybuilder, power lifter, athlete, or fitness fanatic. Active recovery will assist you in taking maximum advantage of your body and preparing you mentally for your next strenuous work out. So, exactly what is active recovery?

Lets just say a person who was doing about 40 minutes of cardio 7 days a week for the next 3 months was looking to get results quickly. I can certainly say this person has determination with goals but I can also say sooner or later that individual will burn out quickly. For the regular person or I can say most people will burn out and I would not recommend repeating this exercise routine without a recovery day or two each week. When a program is implemented correctly, that person should always be physically and mentally ready for the next workout. This will allow that person to fully train hard with intensity as they did in the previous workout with less chance of over-training or with a dreadful injury that can put them on the sidelines for awhile! So, a few suggestions I can recommend on a more efficient program and a less chance of an injury should include the following:

1. You should always alter your cardiovascular activities, intensity levels, and resting if you want to see results quickly without injuring yourself. Below is an example for the week.

Monday - Begin with a tempo run where you run at a steady pace that is around 75% of your maximum aerobic capacity. You'll be at the point of lactate-threshold velocity when you begin to build up waste product in your legs at a rapid rate during your run.

Tuesday - The following day will include bicycling.

Wednesday - Perform some interval running or known as high intensity interval training. This can begin with a brisk walk to get blood flow to your body. You'll then run for about 5 minutes and then walk for about two minutes. Repeat this a few times depending on how intense you want to continue.

Thursday - After performing high intensity interval training I think you deserve to have a relaxing walk on this day for recovery.

Friday - A long run on this day can be around 35-50 minutes.

Saturday - Anything fun can be performed such as snowboarding, skiing,

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