Recovery is a very important part of our exercise routine. We often think of a rest day as a day where we do nothing related to exercise to allow our bodies to rest and recover. This is called passive recovery. While this is one way we can approach our recovery, it can create some challenges. Adding in active recovery into our routine can enhance our ability to get the most out of our workouts.

Active recovery is low-intensity movement that is performed on off-days of a training program. Instead of taking the day completely off from exercise, an active recovery day would include activity like a walk, swim, or easy bike. In contrast to passive recovery, where we do nothing, active recovery has many benefits that help enhance our training program and our results. 

One of the main benefits of active recovery is that moving our bodies in an easy way helps increase blood flow to the areas we’ve worked so hard training. Increasing blood flow to areas we’ve worked helps remove toxins that build up in those areas, such as lactic acid. Removing these toxins and increasing the availability of oxygen in the area can help further promote muscle growth and can decrease the amount of muscle soreness we experience after a hard workout. 

Another benefit of active recovery is that continuing to move on our days off can help prevent the mental barriers that creep in when we break our exercise consistency. Especially when we are starting a new program, a day off can create a cycle where it becomes very difficult to pick up again the day after. 

Instead of doing a high-intensity workout every day, which can increase the risk of injury or overtraining, sprinkling in low-intensity, active recovery days helps us maintain consistency while taking care of our bodies. This can help us prevent the cycles of working out intensely every day followed by a few too many days off.

Some of my favorite forms of active recovery to do between my scheduled workouts include walking, low-intensity cardio such as using the elliptical, low-intensity yoga, stretching, or foam rolling. 

Other great options, that I admittedly don’t love personally, include swimming, biking outdoors, or cycling indoors. Any low-intensity activity you enjoy will work and it’s best if you aim to keep your heart rate between 30%-60% of your maximum heart rate.

Remember that what is considered low-intensity will vary from person to person. If a jog is your normal workout, an active recovery day may look like walking or stretching. Someone who is very athletic and does heavy strength training or plays contact sports regularly may view a jog as their active recovery day. 

Look to others for sources of inspiration and ideas, but don’t tell yourself you’re not good enough because what’s best for you looks different.

Xoxo

Coach Maggi