No one really talks about low intensity workouts. Why? Probably because they don’t sound very exciting. Heck, they don’t even sound like they’d be effective. But low intensity workouts serve a very important purpose in the bigger picture. Low intensity workouts compliment tough workout programs like The Size, Strength, and Shred Cycle.
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Low intensity workouts can be categorized a few different ways:
De-loads or Tapers
De-loads or tapers are where you follow your normal workout plan, but reduce the number of exercises or sets you do, or reduce the amount of resistance you’d use. If your workout is cardio-focused, it could mean going for less distance or at a slower pace. De-loads or tapers can be a week, or last several weeks, depending on how you’re feeling or performing.
Active recovery
Active recovery means you take a rest from your normal training, but still remain active in other ways. For example, if you lift hard and heavy your “rest days” could actually be hikes, bike rides, or other sports. The purpose of active recovery days are to keep your blow flowing. Surprisingly, you could recover more quickly doing this than just laying on the couch.
Mobility
You could consider mobility a “greasing of the gears.” It’s impossible not to have felt stiff at some point. Can’t get your hands high up over your head? Can’t squat as deep? You’re tight. Mobility workouts aren’t for building muscles or breaking PRs. They could certainly help, but they’re primary purpose is to keep you loose and improve the range of motion of your joints.
How to use low intensity workouts
For strength training, de-loads or tapers can be done anytime, more specifically, if your numbers stagnate or you don’t feel on the top of your gain. For runners, check out the 13.1 runner’s plan to see where our expert placed in a taper.
Activity recovery can be done in between strength or endurance workouts days instead of a full-fledged “rest” day.
Mobility workouts can be done essentially anytime. They can be done on active recovery days, or done at the beginning of a workout as a warm-up, or at the end as a cool-down.
