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  1. #1
    Registered User RS3's Avatar
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    Active Rest Exercises

    Im taking some classes for PT and im wondering if anyone knows any decent active rest exercises for between sets. Besides the basics, i.e jumping jack, mountain climbers, push-ups, knee ups, jump rope etc... If you have any interesting ones list a few im trying to come up with a few originals myself!!!
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  2. #2
    Movin Forward jaybrown's Avatar
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    just do a different muscle group i.e. if your benching inbetween sets you can do bicep curls

    edit: you would do a light weight jus to keep your heartrate up
    Last edited by jaybrown; 06-11-2008 at 08:52 AM.
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  3. #3
    Registered User RS3's Avatar
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    what if im tryin to keep the heart rate up... exercises that have less to do with free weights or machines?
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    Movin Forward jaybrown's Avatar
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    if your not resting inbetween sets your heartrate will increase i promise.......but pretty much all the exercises you named above...plus maybe jump squats, and alternating jumping lunges

    edit: check this article on german body composition workout....it might b somethin up your alley http://www.bodybuilding.com/fun/ryanm18.htm
    Last edited by jaybrown; 06-10-2008 at 05:29 PM.
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  5. #5
    Registered User RS3's Avatar
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    thanks for the help brah...
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  6. #6
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    Think outside the box of what constitutes active rest. Bicep curls are not active rest. I also don't think push ups are active rest. You can re-tune how someone does bodyweight squats to be half active rest. I.E. instead of using strength to lower down you drop down and hit the brakes at the bottom, then snap the hips back up to the starting position.
    Check out this http://www.dragondoor.com/dv021.html
    This is a great productive method of active rest.
    Also, breathing exercises such as bending the fire and second focus are good active rest.
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    I'm suprised nobody said abdominal work.
    I would've lied if I told you this was easy.

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    Registered User RS3's Avatar
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    they say to leave the core for the end bc it will weaken your clients with their other workouts, which is true... but i disagree with it, i would definately throw some in.... thanks for all the help guys
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    It's also degrees of intensity that determine active rest, so core ab work can and can't be active rest.
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  10. #10
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    I usually do mobility exercises, most people need them and they generally require little to no effort. Scap slides, blackburns, spiderman lunges, sometimes a birddog, glute activation, hip mobility, etc...

    It's actually rest--versus pushups, mountain climbers--i'm fit and I need a break from that

    I don't think doing a set of abs is going to make people weak (most cases).
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  11. #11
    Movin Forward jaybrown's Avatar
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    Originally Posted by mydamnself View Post
    Think outside the box of what constitutes active rest. Bicep curls are not active rest. I also don't think push ups are active rest. You can re-tune how someone does bodyweight squats to be half active rest. I.E. instead of using strength to lower down you drop down and hit the brakes at the bottom, then snap the hips back up to the starting position.
    Check out this http://www.dragondoor.com/dv021.html
    This is a great productive method of active rest.
    Also, breathing exercises such as bending the fire and second focus are good active rest.
    "active rest" equates to accomplishing more total work in limited amounts of time. An example of active rest would be as follows: have your client perform a chest exercise, then an abdominal exercise, and then a lower body exercise. Even though your client is continually active through all three exercises, there is sufficient recovery time for the chest musculature as the body performs abdominal and lower body exercises


    the above was taken directly out of the ace manual.....my understanding of bicep curls being active rest would be an accurate assumption based upon the ace manual correct?? Technically push ups could be active rest according to ace if your main exercise is squats
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    Life=Red Sox/Pit Bulls NDame616's Avatar
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    Originally Posted by RS3 View Post
    they say to leave the core for the end bc it will weaken your clients with their other workouts, which is true... but i disagree with it, i would definately throw some in.... thanks for all the help guys
    Who is "they"?

    If your client has a weak core, weak hips, weak knees, etc...it needs ot be addressed EARLY in the workout before the are fatigued. If their core is weak, why address that after they are tired?
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    Registered User RS3's Avatar
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    i agree with you jay brown.... "They" is a reference to the people who are teaching the classes.(not sure why that would matter either way) By weak core, i dont mean weak as in injury related, but as in every exercise i incorporate in their work out will be affected, and practically destroyed due to the fatigue by not saving the core until near end of the work out
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  14. #14
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    Originally Posted by jaybrown View Post
    "active rest" equates to accomplishing more total work in limited amounts of time. An example of active rest would be as follows: have your client perform a chest exercise, then an abdominal exercise, and then a lower body exercise. Even though your client is continually active through all three exercises, there is sufficient recovery time for the chest musculature as the body performs abdominal and lower body exercises


    the above was taken directly out of the ace manual.....my understanding of bicep curls being active rest would be an accurate assumption based upon the ace manual correct?? Technically push ups could be active rest according to ace if your main exercise is squats
    There's a ton of stuff in those manuals that doesn't apply in real life. No one actually trains step by step from the manual. To be fair, you and I are doing drastically different types of training, so your perception of active rest may be different from mine.
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  15. #15
    Movin Forward jaybrown's Avatar
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    Originally Posted by mydamnself View Post
    There's a ton of stuff in those manuals that doesn't apply in real life. No one actually trains step by step from the manual. To be fair, you and I are doing drastically different types of training, so your perception of active rest may be different from mine.
    Yeah no one trains step by step from those manuals, but the reason I posted that is becuz that was my idea of active rest...however like you said we do different types of training so our perception of active rest is different as well
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    planks, 4 point stance.

    would u guys consider wall squat active rest?
    Imma hit hit like i cant miss
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  17. #17
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    I agree on the planks. Between sets is a great time to work on that isometric abdominal strength/stability. Other than that, if I'm looking to gain strength/lean mass for a client, no way I'll have them do any type of bodyweight squating, jumping, pushing, or endurance focused isometric holds with major body limbs (probably not even planks involving too much shoulder stabilization in the elbow extended position)
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  18. #18
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    active rest

    It might depend on the individual client's need. You could work on some balance exercises. Some other exercises that might work would be spider crawls or some prehab work for the shoulders.
    ok, I realized after I replied that this post is from 08, lol.
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