ROD 102212


Monday, 22Oct12


Schedule Change: All 10:00 am classes on Wednesday and Friday mornings will start at 9:00 am.


Monday Madness

This is a 40 second work / 20 second recovery for 4 rounds with a 1 minute active recovery (light skipping, jump rope or run in place) after the 1st & 3rd rounds. Round 2 rest fully.

  • Reclines
  • Wall Ball Shots
  • Tire Sledge Swings
  • Dbl KB Cleans
  • Atlas Stone Lifts (squat over stone-lift up-place at chest-stand-place back down all in one move)
  • Push-ups

The warm-up will be shorter than usual.



The Active & Passive Recovery on Heart Rate

The proper method of exercise is always under scrutiny and for competitive athletes the rest in between competition is just as important as training. The ongoing debate over active recovery versus passive recovery has long been studied and the results are beneficial to anyone looking to improve their fitness and performance.


Active recovery is considered light to moderate exercise after heavy exercise is complete. For example, upon finishing a strenuous race, you jog for several minutes and then walked for several minutes until your heart rate and breathing return to normal. Passive recovery is complete rest immediately upon completion of heavy exercise. Both methods of recovery have their pros and cons.


When using active recovery after a strenuous workout, your heart rate will remain elevated during the exercise and slowly decline as the intensity of exercise declines. The purpose of active recovery is to slowly lower the heart rate and remove lactic acid from the body as well as returning the breathing rate to your pre-exercise rate. Lactic acid does not harm your body though it can slow down recovery after strenuous exercise. The burning sensation felt when overexerting is a buildup of lactic acid because it acts as an alarm to prevent injury. Active recovery helps to remove this buildup within minutes.

Effects of Passive Recovery

Passive recovery will clearly feel best after a heavy workout considering it allows for complete rest, rather than continual movement. Your heart rate will drop significantly once exercise stops and breathing will return to your pre-exercise rate in several minutes. Lactic acid will remain within the system using passive recovery until it naturally clears from your system. This buildup may inhibit further exercise performance until it’s no longer in your body.


The most significant benefits are seen in athletes who perform very strenuous exercise. The “Journal of Sports Science and Medicine” published a study that revealed active recovery produced significantly faster recovery times between heavy exercise and a study published in the “Canadian Journal of Applied Physiology” found superior performance in a second round of exercise following active recovery. These studies demonstrate the benefits of reducing lactic acid as well as maintaining a slightly elevated heart rate prior to performing strenuous exercise.