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Getting the Most Out of Your Hour by Nunzio Signore

With the world being as fast-paced as it is, people are trying to get the most out their hour at the gym. The use of active recovery exercises is a great way to get the most bang for your buck from a training program.

Active recovery (AR) exercises are low intensity mobility, stability and activation drills that are used in between sets of exercises instead of rest to help improve movement quality.

People with excessive laxity (very loose) can generally get into any range of motion (some of which are not desirable) and should use stability exercises as their AR. This will help them hold positions during their main exercises giving them more control through the range of motion. Many hypermobile (loose) people will benefit from exercises like wall slides and Turkish Get Ups.

People that are stiff however need to do more mobility work as their AR. This will help them move better without using the wrong muscles (i.e. using the lower back to turn instead of the thoracic spine). Many hypomobile (stiff) people will benefit from exercises like leg swings and windmills.

Remember to choose exercises that are not strenuous and do not interfere with the main set of exercises you are doing. Also, pick exercises that focus on needs specific to you. These AR exercises are performed during the time you usually would rest, giving you more volume out of your program. An example would be doing split squats, incline bench and then leg swings as the AR.

Nunzio Signore is the owner of Rockland Peak Performance where they offer private and semi-private fitness training as well as sports performance programs. Rockland Peak Performance is located at 174 Route 17 in Sloatsburg. For more information, call 712-5415 or visit

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