Active recovery is a low-intensity exercise that a person performs after high-intensity exercise to improve their recovery and performance. Active recovery has many benefits and there are several ways to do it.
Recovery after training is an essential part of physical fitness. There are two types of recovery: active and passive.
Both methods of recovery are important and people can use one or the other at different points according to their circumstances.
In this article, we discuss the benefits of active recovery and how it differs from passive recovery. We also explain what precautions to take when performing active recovery to minimize the risk of injury.
Workouts can result in exercise-induced muscle fatigue, in which people find it difficult to use muscles for the same effect they did before training.
Exercise-induced muscle fatigue 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 work muscle groups after exercise, such as walking or swimming.
People should participate in active recovery after completing the exercises. The theory is that active recovery after a workout leads to overall performance improvement.
A 2018 study found that active recovery can benefit people by:
- reducing the accumulation of lactic acid in the muscles
- increasing blood flow to muscle tissue
- removing metabolic wastes from muscles
- reducing muscle breakdowns and pain
Active recovery is most beneficial when people move at their own pace.
Active recovery describes a person participating in a low-intensity activity after a workout.
Passive recovery, on the other hand, refers to rest after an activity. For example, a person can lie down for several minutes.
Different people may find active or passive recovery more appropriate, depending on the type of physical activity they practice.
The authors of a 2017 study suggest that passive recovery may be the most useful type of recovery for people who participate in short-term, but repetitive, high-intensity exercise. Unlike active recovery, passive recovery does not reduce phosphocreatine levels, which can affect the performance of these types of exercises.
On the other hand, the same study suggests that active recovery may be more useful for people who do other types of exercise, as it quickly decreases the amount of lactic acid in the muscles, which restores the body’s pH balance.
There are several different types of active recovery.
Rest days
Rest days are the days during which a person does not participate in intense training.
However, light exercises – like walking or even flying a kite – increase blood flow to the muscles without the intensity of a workout.
This increase in blood flow is part of active recovery, and mild physical activity in general on rest days can improve circulation and aid recovery.
Between the interval training series
Active recovery can also be beneficial during interval training sets.
The American Council on Exercise found that athletes recovered faster by continuing with less than 50% of their maximum efforts between intervals, as this still exercises the muscles and keeps the blood flowing.
Cooldowns
Active recovery can be more beneficial than passive recovery while cooling a workout.
A 2017 study found that 10 minutes of active recovery at a self-paced 50–60% of the athlete’s maximum effort was beneficial.
A person can use various methods and exercises for active recovery, each of which may have different benefits.
Walking
Walking is a light and gentle activity that has many benefits.
It does not require any prior knowledge of fitness equipment or a membership in a gym, making it a simple and often free alternative to some other activities.
Taking a brisk walk has the following benefits:
- improving sleep
- increasing memory
- reducing anxiety symptoms
Swimming
Swimming is a low-impact exercise that is a good method of active recovery.
Although generally not as cheap as walking, an older study in 2010 found that swimming after exercise improved athletes’ performance the next day.
The researchers suggested that this may have been due, in part, to reducing inflammation by water, helping to prevent muscle pain.
Cycling
Taking a gentle bike ride is another option for active recovery. People can use an exercise bike or ride a bicycle outdoors.
The main benefit of a light bike ride as an active recovery is that it increases blood circulation without challenging the muscles that may be 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 glucose levels, reduce musculoskeletal pain and improve posture.
The stretching that yoga involves also continues to work the muscles in a smooth manner, which increases blood circulation.
Auto-myofascial release with a movable roller
Another form of active recovery is self-massage, or myofascial release, which someone can perform with a foam roller.
Some health and fitness experts believe that the foam roller helps to reduce tension, pain, inflammation and range of motion.
A 2019 study of 20 healthy men found that auto-myofascial release with a foam roller can be helpful in reducing delayed-onset muscle pain after high-intensity interval training (HIIT).
Although active recovery can be beneficial in many cases, people should be aware of some precautions.
The most important precaution is to avoid active recovery if a person has a sports injury.
Sports injuries can result from:
- an accident, like a fall
- not warming up properly before training
- using the wrong equipment or not using the equipment correctly
- a person who strives beyond his capabilities
It is important to stop exercising immediately if you feel pain, as continuing to exercise can cause more injuries and increase recovery time.
People can treat most minor injuries at home by resting and taking over-the-counter anti-inflammatory drugs, such as ibuprofen.
Active recovery can help reduce pain and tension after training. It can also improve a person’s performance in the long run.
However, if a person has an injury or participates in workouts that involve short, repeated bursts of high-intensity exercise, passive recovery may be more beneficial.