Minutes Between Sets
Here is what you can do to recover if you only have minutes between training efforts:
Active Recovery: Active recovery can be used between sets and/or post-exercise for reducing muscular fatigue and improving muscular performance. Active recovery should involve the muscle groups used during the fatiguing exercise, and should be performed at an intensity of about 30-60% of the individual’s maximal oxygen consumption. It can be performed for several minutes between sets, or for up to 15-20 minutes for post-training recovery. Although active recovery can produce acute recovery benefits, it has been shown to not produce long-term recovery benefits and should not replace other appropriate methods of recovery such as rest days (1,13,14).
References
(1) Mika, A., et al., Comparison of Two Different Modes of Active Recovery on Muscles Performance after Fatiguing Exercise in Mountain Canoeist and Football Players. PLOS ONE, 2016; 1-14. doi: 10.1371/journal.pone.0164216
(13) Nalbandian, H.M., et al., Active Recovery between Interval Bouts Reduces Blood Lactate While Improving Subsequent Exercise Performance in Trained Men. Sports, 2017; 5(40). doi:10.3390/sports5020040
(14) Wiewelhove, T., et al., Effect of Repeated Active Recovery During a High-Intensity Interval-Training Shock Microcycle on Markers of Fatigue. International Journal of Sports Physiology and Performance, 2016; 11: 1060-1066.