Active recovery is low intensity exercise that a person performs after exercise with higher intensity to improve his recovery and performance. Active recovery has many benefits, and there are different ways to do it.
Getting fit after a workout is an essential part of physical fitness. There are two types of recovery: active and passive.
Both recovery methods are important, and people may use one or the other at different points to suit their circumstances.
In this article, we discuss the benefits of active recovery and how it differs from passive recovery. We also explain what precautions you should take when actively recovering, to reduce the risk of injury.
Exercise can lead to exercise-induced muscle fatigue, in which people find it difficult to use muscles the same as before the workout.
Exercise-induced muscle exhaustion can last from a few minutes to a few days. Active recovery can help prevent a long period of muscle fatigue.
Active recovery simply means that people exercise with muscle groups after exercise, such as walking or swimming.
People need to participate in active recovery after completing their exercise. The theory is that active recovery after a workout leads to overall performance improvement.
A study from 2018 found that active recovery can benefit people by:
- reduces the buildup of lactic acid in the muscles
- increases blood flow to muscle tissue
- the removal of metabolic waste from the muscles
- muscle tears and pain reduction
Active recovery is most beneficial when people go at their own pace.
Active recovery describes a person who participates in low intensity after a workout.
On the other hand, passive recovery after rest refers to an activity. For example, a person may lie down for a few minutes.
Different people may find active recovery or passive recovery more appropriate depending on the type of physical activity they are doing.
The authors of a 2017 study suggest that passive recovery may be the most useful type of recovery for people who engage in high-intensity exercise that is short-lived but repetitive. Unlike active recovery, passive recovery does not reduce the phosphocreatine levels, which can affect the performance of these types of workouts.
On the other hand, the same study suggests that active recovery may be more helpful for people doing other types of workouts, as it rapidly reduces the amount of lactic acid in the muscles, restoring the pH balance in the body.
There are different types of active recovery.
Rus dae
Rest days are the days when someone does not participate in intense workouts.
However, gentle exercise – such as walking or even flying a kite – increases blood flow to the muscles without the intensity of a workout.
This increase in blood flow is part of active recovery, and general light physical activity on rest days can improve circulation and aid recovery.
Exercise between intervals
Active recovery can also be beneficial during interval training sets.
The U.S. Board of Exercise has found that athletes recover faster by continuing at intervals of less than 50% of their maximum effort, as it continues to exercise the muscles and allow the blood to flow.
Cooling
Active recovery can be more beneficial than passive recovery if you cool down during a workout.
A 2017 study found that 10 minutes of active recovery was beneficial at 50-60% of the athlete’s maximum effort.
A person can use different methods and exercises to actively recover, each of which can have different benefits.
Step
Walking is a gentle, light activity that has many benefits.
It requires no prior knowledge of gym equipment and does not require a gym membership, making it a straightforward and often free alternative to other activities.
Walking fast has the following advantages:
- improve sleep
- strengthen memory
- reduction of anxiety symptoms
Swim
Swimming is a low-impact exercise that is a great way to actively recover.
Although it is usually not as cheap as walking, an older study from 2010 found that swimming after exercise improved the performance of athletes the next day.
The researchers suggested that this may be due in part to the reduction in water, which helps prevent sore muscles.
Cycling
Taking a gentle bike ride is another option for active recovery. People can use a stationary bike or go cycling outside.
The main advantage of a light bike ride as an active recovery is that it increases blood circulation, without challenging your muscles that are sore or recovering from a previous workout.
Yoga
Yoga is also a form of active recovery.
Even gentle yoga can have positive effects on the body, helping to regulate blood sugar levels, reduce muscle pain and improve posture.
The stretching that yoga entails also continues to work the muscles in a gentle way, which will increase the blood circulation.
Self-myofascial release with a rover roller
Another form of active recovery is self-massage, or self-myofascial release, which someone with a foam roller can perform.
Some health and fitness experts believe that foam roll reduces density, soreness, inflammation and range of motion.
In a 2019 study involving 20 men in good health, it was found that releasing my-facial with a foam roller may be helpful in reducing delayed-onset muscle pain after high-intensity interval training (HIIT).
Although active recovery can be beneficial in many cases, people need to be aware of certain precautions.
The most important precaution is to avoid active recovery if someone has a sports injury.
Sports injuries can result from:
- an accident, such as a fall
- not warming up properly before a workout
- use the wrong equipment or do not use the equipment properly
- a person who pushes themselves beyond their means
It is important to stop exercising immediately if there is pain, as you may continue to exercise, and that it may take longer to recover.
People can treat most minor injuries at home by going and using anti-inflammatory medications, such as ibuprofen, without a prescription.
Active recovery can help reduce aches and pains after a workout. It can also improve a person’s performance in the long run.
However, if someone is injured or participating in workouts that practice short, repeated bursts of high intensity, passive recovery may be more beneficial.