Getting plenty of rest is generally the key to recovery. This is known as passive recovery; however, another way is through active recovery. Both methods are important. Active recovery is a valuable tool to increase circulation and improve performance, but it should not replace full rest days when your body needs complete relaxation. People with injuries, massive fatigue, or those needing complete rest should choose passive recovery.
Active recovery refers to engaging in low-intensity exercises and activities on days following intense workouts. An active recovery day could include activities such as walking, cycling or yoga—all done at a leisurely pace. Active recovery is important because it can aid the body’s natural repair processes, speeding recovery from strenuous exercise, easing muscular tightness or stiffness, and minimizing the risk of injury. Rather than relying solely on rest, active recovery helps improve overall fitness by preventing overtraining and ensuring that the body stays limber.
No matter your fitness level, there are benefits to incorporating active recovery into your exercise regimen:
- Engaging in low-intensity activities can increase blood flow to muscles and tissues. This helps to deliver more oxygen and nutrients to muscles, promoting faster recovery. The more quickly you recover, the sooner you can return to more intense activities.
- Intense exercise can lead to the build-up of lactic acid and other metabolic waste products in the muscles. Active recovery can help increase circulation, which may expedite the removal of these waste products from the muscles more effectively. The result is less stiffness and more ease of motion.
- Gentle movement between workouts helps to keep the joints active and can maintain or even improve mobility.
- Active recovery can give you a break from more challenging, high-intensity workouts. This may help to prevent burnout.
- For some people, maintaining a daily routine is key to sticking to an exercise program. Engaging in light activities on “off” days helps to reinforce the habit of daily exercise.
- Light activities performed outdoors in nature, such as walking your dog or taking a bike ride with kids can enhance your overall mood and well-being. You’re not only connecting with nature but creating a healthy habit that is comfortable and therefore one you will stay with.
According to the National Academy of Sports Medicine (NASM), active recovery is not meant to be strenuous. If you don’t track your heart rate or know your max, try the talk test. If you can comfortably carry on a conversation during the activity, it’s likely the right intensity for active recovery.1 An active recovery workout should feel relatively easy, acting as a refreshing break rather than a challenge.
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