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[NL] Bodyweight Strength & Metabolic Flexibility – SISS, SIIT, HIIT, LAR, & LPR Day 7

[NL] Local Passive Recovery Day

Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Today's Local Passive Recovery (LPR) Day includes strategies and techniques that require minimal physical effort (i.e. 'passive').

When programming for health and human performance, we must consider the stress-recovery cycle. It is the combination of stress (training) followed by recovery (active and passive rest) that leads to progressive improvements in fitness. This cycle needs to repeatedly happen to see long-term results.

Similarly to training, recovery programming needs to follow a systematic approach whereby the prescription chosen best helps put our body in a position to accept the next training load.

With that being said, today's local passive recovery (LPR) day is pertinent to your overall training program, and should be considered another important piece in the puzzle, for improving your overall health and performance.

The recovery protocols can be performed in any order; however, consider completing one in the morning, one midday, and one in the evening to provide multiple windows of focused attention on your parasympathetic tone (i.e. rest-and-digest state).

Recovery Blocks

[NL] Leg Elevation for Circulation
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The purpose of circulation during recovery is to help facilitate the clearance of metabolic waste products produced 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!).

LPR ULT
Recovery: Elevate Feet
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.

[NL] Massage [Registered Massage Therapist]
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Besides feeling great, a massage from a Registered Massage Therapist (RMT) can help the nervous system recover (i.e. increase parasympathetic tone), alleviate local tension (i.e. shoulders, neck, low-back, feet, etc.,), and help to reduce feelings of anxiousness or stress.

Try different RMT's until you find one that best suits your needs and likes. Similar to a personal trainer or physiotherapist, each massage therapist will have a slightly different approach, and it is best to find someone who is aligned with your needs.

LPR
Recovery: Massage
Getting a massage from a massage therapist.
Set Time
1 45+ minutes h:m:s

Depending on your time and financial availability, booking a 45, 60, 75, or 90-minute session are all recommended.

Let the RMT know of any specific areas of soreness or tightness that you would like addressed.

I recommend the feet and calves - these are two areas of the body that often get neglected but certainly could use some additional TLC.

[NL] Precovery – Omega-3 Fatty Acids
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Omega-3 Fatty Acids have been shown to have numerous health benefits (i.e. fighting anxiety, depression, eye health, heart health, inflammation, autoimmune diseases, osteoporosis and bone health, and more).

On days you’re not intaking adequate Omega-3’s from your diet (e.g. walnuts, flaxseed oil/flaxseeds, chia seeds, hemp oil, salmon, mackerel, sardines, cod liver, oysters, fish oils, and eggs from chickens), consider taking an Omega-3 Fatty Acid Supplement.

The reference daily intake (RDI) of combined EPA and DHA is 250–500 mg per day for healthy adults.

GPR ULT
[NL] Precovery – Omega 3 Fatty Acids
Omega-3 Fatty Acids have been shown to have numerous health benefits (i.e. fighting anxiety, depression, eye health, heart health, inflammation, autoimmune diseases, osteoporosis and bone health, and more). On days you're not intaking adequate Omega-3's from your diet (e.g. walnuts, flaxseed oil/flaxseeds, chia seeds, hemp oil, salmon, mackerel, sardines, cod liver, oysters, fish oils, and eggs from chickens), consider taking an Omega-3 Fatty Acid Supplement. The reference daily intake (RDI) of combined EPA and DHA is 250–500 mg per day for healthy adults.
Set Time
1 Pair with a meal h:m:s