Use Easy Workouts for Major Results

by Elizabeth Millard
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Use Easy Workouts for Major Results

Absolutely crushing a hard workout feels amazing. No matter your sport, training regime or activity, leaving it all at the gym can make you feel motivated for the next round and ultimately boost performance.

Rest days, too, can be a crucial part of muscle recovery, and aid with endurance and strength. But there’s a third element of a workout mix that can be equally useful, yet often underutilized: the easy workout.

DEFINING “EASY”

The definition of “easy” is based on what your activity might be, as well as your training level, but it’s usually seen as working out at about 50% of your usual intensity. Easy days are sometimes called “active recovery days.”

These workouts can sometimes be harder to do than really tough sessions, because for many athletes, dialing back on intensity is psychologically difficult, says Aaron Leventhal, NSCA-CPT, owner of Fit Studios in Minneapolis.

“If you’re engaged in your sport, that drives you to give your best effort,” he notes. “Doing more reps at lower weight, or moving at about 60% of your usual pace, can feel excruciating. It’s like getting stuck behind a really slow-moving car on the highway.”


READ MORE > DO YOU REALLY NEED REST DAYS


But easy workouts come with a host of benefits, he says. Most of all, the slower pace or lighter weights force you to think about your form, not your speed or strength. For example, a runner who dials the treadmill down to half the usual pace will have more awareness of body positioning, breathing, shoulder mobility, arm swing and foot-strike issues.

“The physical demand is low, but the mental demand is high,” Leventhal says. “And it can really make a difference in how you do your training on all the other days.”

HOW TO GET IN THE MINDSET

Here are two tips to incorporate these workouts so they become part of your progress, not a roadblock to it:

BECOME A BEGINNER AGAIN

Think about the movements you do all the time, whether that’s a backstroke, layup, bicep curl or downward dog. Most likely, you’ve stopped thinking about form and have moved on to intensity or weight load. But now think about that move as if you’re doing it for the first time: What would you change? How would you position your body different?

“When you examine the way your body moves in certain ways, you can see the complexity and difficulty levels,” says Leventhal. “Play around with that. See what happens if you change your positioning.”

Also, notice your breath: How you breathe during moments of exertion can have a major effect on performance.

The only way to notice these subtle shifts is through slowing down, he adds. Do that bicep curl so deliberately — and with a much lighter weight than you’d usually use — that it’s almost painful to your performance-driven psyche. This can be particularly useful if you’ve suffered injuries in the past, because you may pick up on what you’re doing wrong with your form.

TRACK YOUR INSIGHTS

Start by incorporating one or two easy workout days into your schedule, Leventhal advises. To get the most out of the effort, write down what you learn during the sessions. For example, jotting down the observation that you overpronate when tired can be a helpful insight to keep in mind for your next training session.

Also, tracking your progress is a good way to see if easy workouts are fitting in well with your current schedule, or if you have to switch it all up and shorten your time frame between challenging workouts.

One of the biggest advantages to easy workouts is you tend to recover faster from hard workouts, says James Tyler Dodge, CSCS, CISSN, and performance coach at Professional Physical Therapy in New York.


READ MORE > BOOST YOUR CYCLING BY USING A TRAINING JOURNAL


“With active recovery days, you may be able to shorten the time between intense workouts,” he says. That can be especially helpful when training for an athletic event.

As long as you’re keeping track of the effects and seeing progress, easy workouts can be a crucial component in your workout mix.

Related

  • Ginny Vaughan

    Thought there were supposed to be workouts…Thus, the title “Try These Easy Workouts”

    • Tom Nikolaidis

      I agree. Was looking for actual workouts not just a description…

      • LK

        Click bait

        • Angela Nikolaidis

          You’re right. Someone making money on advertisements. Makes you not want to read anything that myfitnesspal posts.

          • LK

            Now you know why I just unsubscribed. Ain’t nobody got time for all that.

    • Richard

      Right it’s a little bit of a let down

    • Vicki Ve

      Lose30lbsfree on IG has REAL tips!!!

    • Carolyn Parker O’Brien

      There are links at the bottom of the article where you can find workouts.

    • Lou Ascarrunz

      Agree!

  • Dina Dimopoulos

    And the easy exercises to do are??????

  • Mike

    My email said “Try These Easy Workouts for Major Results.” I didn’t think it’d be someone elses philosophy on what “Easy” is and no workouts at all.

    • Tony from Blackburn DownUnder

      Really misleading and a total waste of time. Rehashing general fitness info

  • Evans Formica

    This is a total let down. Where is the workout that was promised?

  • Ravi Arunasalam

    Hello – little deception in the title there 🙂

  • Barbara

    disappointed in this article. I thought it was going to Show me workouts, like the title said. I was baited!!!

  • RWR

    Agree with Ginny, deceiving title.

  • StealthM93

    Let’s fix the title, shall we? “Use Easy Days for Major Results.”

  • Carolyn Parker O’Brien

    At the bottom of the article I see some links and Workouts is one link . It has actual workouts.

  • Dee Rawlings

    Where are the workouts?????

  • Ellen Douglas

    Totally misleading. Very disappointed.

  • Robin

    If you actually read the article they explain it very clearly. Do your usual workout but less intense , so lower weights and pace… Not that difficult to understand

  • Misa Kitty

    Expected suggestions on easy workouts for someone who doesn’t work out much. Instead I get to learn that athletes should take it easy sometimes. Yeah I sure feel bad for those athletes. Being in such great shape you just can’t stop yourself from hard exercise every day, and apparently enjoying it too. Must be terrible. I’m sure they appreciate this amazing advice though.

  • David Hedricks

    What a waste of an article.

  • BarryG

    The only workout I got from this article was with my finger clicking to find out more. Useless article….