GAR Programming Examples

GAR Recovery Sessions are useful to have as a personal trainer or strength coach due to the physical activity required to promote GAR methods. The key is to select movements that drive parasympathetic tone, which may be challenging considering how often we program sympathetic stress for our workouts. This is a great opportunity to work-in […]

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GAR Recovery Day

This lesson discusses the various practitioner-led GAR strategies you can use to program as part of a Recovery Day. […]

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Walk and Talk

A Walk and Talk is just that, a time to go for a walk while having a chat with a friend or confidant. Aside from gaining the physiological benefits of walking, we also look to gain recovery benefits in the Social domain which can certainly influence our physical well-being. To make sure the Walk and […]

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Mindfulness

Mindfulness refers to the act of focusing entirely on the task at hand. Considering how often we are preoccupied about the past or present, this can lead to a sustained sympathetic response which therefore impairs recovery. Thus, mindfulness has been shown quite effective as a method for decreasing stress and increasing parasympathetic tone, making it […]

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Breathing

Breathing is the movement associated with respiration and like any movement, compensatory mechanisms may occur resulting in dysfunctional breathing and an increase in sympathetic tone.  Slow, deep diaphragmatic breathing is associated with stimulation of the vagus nerve and triggering a parasympathetic response. […]

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Movement-Based GAR

Movement-based GAR refers to the numerous low-intensity based exercise or physical activity we can consider as part of the recovery process. Movement not only promotes systemic circulation, it also increases the many “feel-good” hormones that can help increase parasympathetic tone. […]

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Active Hydrotherapy

Exercise in the pool is effective as the buoyancy and pressure gradients of water improve venous return without having to elevate heart rate allowing for movement that is more parasympathetic dominant. Light stretching, aerobics, and deep water diving are all activities to consider, just make sure your client has no anxiety around being in the […]

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Global Active Recovery

This week, we’ll explore Global Active Recovery which involves whole-body or systemic recovery strategies performed with physical effort. […]

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