The purpose of circulation during recovery is to help facilitate the clearance of metabolic waste products during exercise. This process takes time and is one of the reasons the heart rate is elevated long after exercise has ceased. Elevating the legs is a passive strategy that you can employ to maintain, or possibly improve, circulation without elevating the heart rate (i.e. recover faster!).
[NL] Leg Elevation for Circulation
SISS
Horizontal Loading
LPR
ULT
Recovery: Elevate Feet
time
3+ minutes
time
3+ minutes
Lie on your back in a comfortable position and elevate your feet. Hold this position for a 5 minutes. then get up move around and return to the position. Do this protocol for 2-4 times.
| Set | Time |
|---|---|
| 1 | 3+ minutes h:m:s |
| 2 | 3+ minutes h:m:s |
Keep your legs elevated on the wall until your feet just begin to fall asleep.
Lower your legs to the ground and wait until the feet are no longer asleep before starting the second set.
Feel free to perform more sets if time permits.
This is also a good time to fit in any form of guided meditation.