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Use paired-sets to workout efficiently and improve recovery.
Time is the greatest limitation most people face when it comes to the task of fitting in recovery exercises such as stretching, self-massage and core training. Recovery exercises are what your body needs to maintain feeling well enough to perform your next workout, but often these get left for the end of a workout or to be done later at home and never are.
A solution you can use is the concept of paired-sets which involves grouping two or more sets of different exercises without any significant rest between the sets. Paired-sets are a huge time saver which allow you to perform your workout faster and lets true recovery happen between workouts when it should.
Start with a strength exercise you already perform and pair it with two or three related recovery exercises. Preferably pair it with a stretch to the area to improve your working range, a brief massage or self-release to the working muscle group (or where you’re feeling tight) and a core exercise (I consider shoulders and hips to have their own central core).
Since the recovery exercise are a lower intensity they replace your typical rest break, but keep the duration short enough to maintain a good workout, which could mean stretching and/or massaging only one side per set then alternating next set. If you’re worried about losing out on banter at the water fountain just bring a water bottle.
