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Recover as Hard as You Train!

Introducing ATHLIV Recovery.

Many athletes will tell you that the secret to getting the best results from your training is to optimise recovery. Good recovery is the key to success for both your body, but also your mind. Taking some time to slow down, listen to your body and adopt some active recovery strategies, will help you to perform better in your subsequent workouts. Training in itself is a stress on the body, and in order for your body to get the best adaptations from this physical stress, we need ample rest. Adequate recovery will also help minimise your risk of injury and may improve performance and focus at work, and in your personal life. There are many aspects to a good recovery practice, for example; sleep, nutrition, hydration, massage, breathing, stretching and mobility. ATHLIV offers a daily recovery session for those who feel they need a break from the more strenuous resistance or cardio sessions.

Here we are going to briefly discuss just some of the benefits of the mobility, stretching and breathing found in ATHLIV Recovery, to minimise the risk of injury/pain, to calm your nervous system, reduce stress and anxiety (1, 2). Mobility is a trendy word heard in the fitness industry these days, and it can encompass a number of movement practices. Mobility training is essentially centred around improving the range of movement of your joints, including the surrounding muscle and connective tissue. It can help to maintain the health of your joints, improve your range of motion (necessary for life and training), improve your posture and ease aches and pains in your body (3). Whilst we can think of mobility training as an active practice that incorporates strength through the body’s capable range of movement, stretching is a more passive practice, focused on increasing flexibility of muscle tissue. Flexibility and mobility go hand in hand, because as we increase our flexibility, we also want to strengthen that range of movement with mobility training. Stretching is a great way to ease tension in the body, and encourage length in the muscle tissue. Tight muscles and restricted joints often lead to pain in the body, a regular active recovery practice can help improve blood flow and reduce pain in the body (4). In summary (and at the risk of over simplifying things), you can think of mobility as a dynamic practice that focuses on joints, and stretching as a passive practice that focuses on the lengthening of muscle tissue. Whilst some mobility training can be hard-work, the ATHLIV program offers gentle mobility and passive stretching, designed to help you slow down. It’s important to remember, that whilst mobility, stretching and yoga-style practices are intended to calm your nervous system, ease muscular tension and help mitigate your risk of injury, you can still over-do it and overstretch, so listening to your body is important. Like any training practice, if at any point an exercise feels painful you should stop, and seek professional help.

Equally as important for recovery is breathing, a good breathing practice can assist in calming the nervous system, and softening the body (5). It’s great for your physical body, but also your mind. Breathing can help take your body from fight or flight (the sympathetic nervous system) to rest and digest (the parasympathetic nervous system). Whilst many people are quick to skip a breathing practice, just a few moments of mindful inhalation and exhalation, may help improve digestion, ease stress and improve sleep, all of which are important in your body’s recovery process.

So next time you are feeling a bit tired or over trained, why not love your body and try the daily ATHLIV Recovery program. A unique mix of gentle yoga-inspired movements, passive stretching and breathing to promote restoration of your body and mind.

Introducing Awaken

Awaken is ATHLIV’s newest workout addition. Challenging and sweaty, this workout will get you fitter, stronger and leaner than ever before. We have created a unique three round format delivered by champion Wake Boarder, Courtney. The first round of Awaken is centred around heavy, controlled resistance training designed to enhance strength and improve movement patterns, this round will get your body fired up! In the second round, the focus will turn to cardio, you will get your heart rate elevated with simple movements designed to strengthen and improve your cardiovascular system. The third and final round is an AMRAP, which means “as many reps as possible”, resistance and cardio come together here, and you can work at your own pace. The ATHLIV team has specially designed this program for you to track progress and monitor your improvements over time. We encourage you to record the weights you are lifting, and track the number of reps you perform, then over time watch your numbers, and your gains, grow! Awaken might just be your new favourite workout!

Want to read more about the Awaken trainer, Courtney? Click here.

Heart rate tracking

You can now connect your fitness tracker to record additional data with your Athliv workouts.

To Connect Your Device
On the Account tab in the Athliv App, go to Account Settings. Then choose your device manufacturer to connect your account and follow their steps.

To Collect Workout Data From Your Device
To collect the data from your fitness tracker, next time you start an Athliv workout also start a workout on your tracker. It really doesn’t matter what type of workout you choose on your tracker. At the end of the Athliv workout you also need to stop the workout on your tracker.

To View Workout Data From Your Device
Once your fitness tracker has synced (Apple Watch does this automatically, Fitbit and Garmin have to be manually synced with their companion apps) your heartrate and calorie data will be displayed against your workout under the Progress tab in the Athliv app. Select a workout to see the additional data.

Frequently Asked Questions
Q. I can’t see the Account Settings menu in the Athliv app?
A. Make sure you are on the current version of the Athliv app from your App Store provider.

Q. What fitness tracker devices do you support?
A. We support integration with Apple Watch, Fitbit and Garmin. If you have a device you would like to see us support please get in touch.

Q. I can’t see the data from my fitness tracker?
A. Make sure you start and finish a workout on your tracker when you do your Athliv workout. Please also make sure that the workout on your tracker has synced back to your device provider by viewing it in the companion app from your device provider. If you continue to experience issues, on the Account tab in the Athliv App, go to Account Settings and disconnect your device before reconnecting it.

Q. I’ve changed my fitness tracker. How do I update the Athliv app?
A. On the Account tab in the Athliv App, go to Account Settings. Then choose your device manufacturer to remove your old device before adding your new device.

New workouts!

One of our goals at Athliv is to deliver you proven programs by world class trainers and athletes to help you become the fittest, healthiest version of yourself. To that end we are very excited to announce we have now launched new daily workout programs. Look out for the programs over the coming days:

The Knockout workout is the foundation for building a strong aerobic base. With its challenging timing structures, Knockout will help you achieve a leaner, healthier looking physique.

With virtually no downtime, Peak is an endurance based cardio workout. The aim is to take your muscles through their full range of movement so form is crucial.

Finesse aids in lean muscle mass gains. With Finesse you will notice a decrease in worktime across sets enabling you to challenge yourself through the entire workout in a safe yet effective way.

Icon consists of large compound lifts with maximum rest periods. While your focus should be to lift as heavy as possible without sacrificing technique, Icon’s designed to make you stronger and more powerful.

Innovative, fun and demanding, Force incorporates the age-old technique of overload to achieve optimal gains. Repeated supersets under a guided time is what makes this workout unique.

Both innovative and creative, Fire & Ice is a 50/50 split of cardio and resistance exercises unlike any other workout. The cardio will make your heart race, resistance will make your muscles scream – Fire & Ice is relentless!

The programs are designed to minimise repetition because boredom should never be a part of your workout.