Active rest days are an Achilles heel for many high-level athletes. Recovering from intense workouts isn't just about ice baths and deep-tissue massages, or nurturing sleep. But it's also about how we move when we're not in the gym.
If we feel sore after a weight lifting session, it's tempting to stay on the couch until the next gym session. But getting up and moving a little, or a lot, can help you get back into training much faster. We will recover faster and train the body and mind to be able to handle heavier loads when we return to the platform.
What is it?
Active recovery days are pretty much what they sound like: we're recovering from intense workouts by being active. Instead of resting completely, we are strategically moving the body in a low impact but effective way.
Active recovery days should be as much a part of the training program as regular lifting days. By making them a structured part of the routine, we will keep the body as safe as possible against overtraining. We will also be setting ourselves up for success by prioritizing mobility, flexibility, and short bouts of consistent cardio.
Active recovery is often considered more beneficial than inactivity, complete rest, or sitting. It can maintain blood flow and help muscles recover and rebuild after strenuous physical activity. However, we will avoid active rest if we are injured or in a lot of pain. A doctor may need to evaluate the symptoms of an injury.
During the passive recovery, the body remains completely at rest. It may involve sitting or being inactive. Passive recovery is important and beneficial if you are injured or in pain. Passive recovery may also be needed if we are very tired, either mentally or physically, after exercising. If none of these circumstances apply to us and we only have general pain, active recovery is considered a better option.
Benefits
Active rest training provides many advantages for the body. They can help us recover faster after a difficult workout.
Improves blood flow
Performing low-intensity exercises on active rest days will improve blood flow throughout the body. Doing so will not only help you feel more alert and awake (although it probably will).
It will also help eliminate muscle waste products such as metabolites or lactic acid, which accumulate when we train intensely. That's why low-intensity exercise helps with muscle recovery: it gives the body a chance to restore balance.
Provides mental rest
Low-intensity “rest” daytime training offers athletes an option to recover and prepare for future higher-intensity sessions. In other words, you can temper your training anxiety a bit by training on days off.
Keeping the intensity low will serve as a reminder that taking it easy once in a while isn't an escape, it's necessary. Getting to overtraining or training through severe pain won't make you a healthier athlete, but learning to take it easy will. Active recovery days can really help with that.
Prevent injuries
Sometimes active recovery days feel like a long walk on the beach. That's great for increasing blood flow and flushing toxins out of your system. But it can also include other aspects of active recovery days.
We can think of dynamic warm-ups, corrective and mobility circuits, or static training. All of this can help prepare your body for injury prevention, making you more resilient on the platform.
Types of active rest
Studies show that active recovery exercise can help eliminate lactate blood in the body. Blood lactate can build up during strenuous exercise and results in increased hydrogen ions in the body. This buildup of ions can lead to muscle contraction and fatigue.
By participating in active recovery, this buildup decreases, helping your muscles feel less fatigued and keeping you active. We may also feel better the next time we exercise. There are a few different ways to participate in active recovery exercise.
Cool down after a workout
After a hard workout, we may want to stop and sit or lie down. But if we keep moving, we can do a lot to help the recovery. We will try to cool down gradually. For example, if we go for a run, we will do a short, light jog or walk for 10 minutes.
If we're lifting weights or doing high-intensity interval training (HIIT), we'll try the stationary bike at an easy pace for a few minutes. As an active cool down, we'll be sure to train at no more than 50 percent of max effort. We will gradually reduce the effort from there.
During interval (circuit) training
If you're engaging in interval or circuit training, it's also beneficial to perform a set of active recovery exercises between sets.
One study found that athletes who ran or cycled to the point of fatigue recovered faster while continuing at 50 percent of their all-out effort compared to stopping completely.
on rest days
A day or two after a strenuous workout, we can still engage in active rest. We will try to go for a walk or ride a bike. We can also try stretching, swimming or doing yoga.
Active recovery on rest days will help our muscles recover. This is especially important if we are in pain.
Active rest exercises
An active recovery day should include an activity other than your usual workout at the gym. We shouldn't be training at maximum effort. We must go slowly and not push ourselves too hard. Some examples of active recovery exercises are:
- Swimming. Swimming is a low-impact exercise that is gentle on joints and muscles. One study found that among triathletes who followed a HIIT session with recovery in the pool had better exercise performance the next day. Researchers believe that water may help reduce inflammation.
- tai chi or yoga. Practicing tai chi or yoga can be beneficial for active recovery. Both help stretch sore muscles and increase flexibility. It can also reduce stress and inflammation.
- walk or jog. Walking is one of the best forms of active recovery. If we are runners, we can also do a slow jog. Walking or jogging at a leisurely pace can improve blood flow and help with recovery. Even a few minutes of movement the day after a hard workout is enough to promote circulation and help reduce stiffness and soreness.
- Cycling. Bicycling at a leisurely pace is a great way to achieve an active recovery. It is low impact and does not put pressure on the joints. We can ride an exercise bike or bike outdoors.
- Foam Rolling Myofascial Release. Active recovery doesn't just include movement. We can also stretch and roll a foam roller over parts of the body and get many of the same benefits. If our muscles are sore, foam rolling can help relieve tension, reduce inflammation, and increase range of motion.
Precautions
Active recovery exercises are generally considered safe. If we are in pain and suspect that we have an injury, we will avoid active recovery. We will stop exercising until we are seen by a doctor.
A doctor or physical therapist can recommend forms of active recovery including stretching, swimming, or cycling while we recover from an injury. During active rest, we'll make sure we're not working more than 50 percent of maximum effort. This will give the body the opportunity it needs to rest.