Does this sound familiar? It’s time for your next workout but you’re still sore from the workout two days prior. The issue may be insufficient or ineffective recovery. When most people think of recovery they invision sinking into a wam bath or laying on a massage table for an hour while their masseuse works the kicks out. While this type of “passive” recovery is necessary, it’s equally important to incorporate “active” recovery days as well.
What is Active Recovery?
Active recovery, also called active rest, is when you do some sort of movement that is less intense than your regular workout days. That can mean anything from yoga, a light stretching or a leisurely walk. Working at a lower intensity will help enhance recovery from your previous workout by increasing blood flow to your muscles and tissues. Giving your circulation a little boost helps deliver nutrients (like amino acids and oxygen) to your muscles so they can repair themselves. It also helps flush out waste products that built up during exercise and reduces muscle fatigue.
Active Recovery Alternatives
These active recovery activities will enable you to recovery faster so that you can be ready give 100 percent to your next workout.
- Walking
- Swimming
- Yoga
- Casual bike riding
- Tai chi
- Dancing
There’s nothing wrong with taking a day off entirely. But you will find that adding a day or two of active recovery will help you bounce back better.