Your muscles need time and energy to recover after the strain of resistance or weightlifting you put them under in the gym or wherever you conduct your workouts. You should take one or two days of rest for your body to catch up.
When I say rest, I don’t mean sitting around all day, doing nothing. It might be tempting, especially if you’re sore, but you’ll get better results with active recovery. You’d be surprised how much better you’ll perform.
What Is Active Recovery?
Well, it is what it sounds like. You are taking time to recover from the strain of intense workouts by being active. You’re keeping your body moving with low-intensity or low-impact activities.
Active recovery should be included in your fitness regimen, the same as your regular workout days. You’ll be setting yourself up for the best possible results by having a structure of lifting and rest days.
What Are the Benefits?
Active recovery will improve blood circulation throughout your body. This will help eliminate waste products and toxins caused by muscle breakdown from strenuous training. Blood circulation is essential for nutrient delivery. Your muscles need these nutrients to build and recover.
You want to avoid injuries, right? You’re keeping your muscles flexible by engaging in low-impact activities on rest days. Your body will be primed and ready for the next intense workout. I highly suggest some form of mobility work or dynamic warmups.
The last but most important benefit is a mental break. As you’re going all out day after day, you develop this “no days off” mentality leading to anxiety if you were to take an actual day off. Temper this anxiety with active recovery because, technically, you’re still training, just not vigorous lifting sessions. Your mind takes a toll, just as much as your muscles, so give it some time to recover.
Active Recovery Examples
There are many ways and methods to engage in active recovery and don’t be afraid to switch it up. The benefits will vary depending on which method you choose.
Walking:
Walking is an easy and low-intensity activity to keep the blood flow moving. It does not require specific knowledge, nor do you need access to equipment or a gym to participate.
The benefits include improved sleep and memory and reduced symptoms of anxiety.
Yoga:
This will be perfect for you if you’re a fan of yoga. It is active recovery, perfect for your mind and body.
With strength training, you are creating tension in your muscles which could follow you for a couple of days after the fact. Many forms of yoga stretch superficial muscle tissue (close to the skin surface), helping to release some of that tension.
Swimming:
Swimming is excellent for active recovery, given its low impact. Like walking, it is generally inexpensive. You do not need to be a Michael Phelps to benefit, either!
The water may help to reduce inflammation and ease sore muscles.
Self-myofascial Release:
Self-myofascial release (SMR) or self-massage is another form of active recovery. You can perform SMR with a foam roller, lacrosse/tennis ball, massage gun, or a rolling pin.
If you have tight spots in your muscles, YOU WILL KNOW when performing SMR. It will help release muscle tension, improve flexibility, and even help you move more efficiently.
Hiking:
Clear your mind on a hike while still working your muscles. Depending on where you’re hiking, it is generally low impact.
Hiking on uneven terrain and up hills will work various muscles, perhaps compared to what you’re used to. You’d be surprised with how much you might feel it in your core and glutes. It will help improve the smaller balancing muscles in your ankles, preventing possible injuries in future training sessions.
Active Recovery Examples
You might ask yourself, “How would moving slower and doing less give me better results?”
Yes, it seems counterintuitive, but you’ll see improvements over time as you add active recovery to your fitness regimen. It will help prevent aches, pains, overtraining, and plateaus to optimize your progress.
It does not matter if you’re a beginner. Everyone can benefit from active recovery. If you are nursing a current injury, don’t engage in activities that will further cause pain or cause even more damage to your injury.
