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Studies show that active recovery exercise may help clear blood lactate in the body. Blood lactate may accumulate during intense exercise and results in an increase in hydrogen ions in the body. This accumulation of ions can lead to muscle contraction and fatigue.
Working at a lower intensity will help increase recovery from your previous workout by increasing blood flow to your muscles and tissues. Giving your circulation a little boost helps get 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 (like hydrogen ions and lactic acid) and contribute to muscle damage and fatigue, Michael Rebold, Ph.D., C.S.C.S., department chair of the integrative exercise program and assistant professor of integrative exercise science at Hiram College in Ohio, tells SELF.
Not to mention, dialing it down for an active recovery day can offer a refreshing mental break from intense training, Alberta-based kinesiologist and exercise physiologist Dean Somerset, C.S.C.S., tells SELF.
To help you plan your next active recovery day, we asked our experts to lay out some of the best options. Just make sure you keep the intensity low, and pencil in some complete rest on other days, too!
This tried-and-true recovery activity not only increases flexibility, but it also teaches proper breathing techniques and body control. In addition, an easy yoga flow also promotes blood flow to help repair your broken-down muscle tissues, says Corak.
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Workout recovery is important for getting the most out of your fitness programming and an essential component of a personal training education. I spend a decent amount of time talking with my clients about proper recovery techniques to avoid burnout and injury due to over-training.
At the same time, my clients are eager to learn what they can do on their off-days to supplement the hard work that they're putting in at the gym. They want to know: What should I do on my off-days? How much activity is too much? Should I do something active on all of my off-days?
This article will help you, a personal trainer or fitness enthusiast, understand more about what active recovery is, the science behind it, how to incorporate it into your routine, and some example between-session active recovery workouts that you can try.
Not only does active recovery help you achieve physiological homeostasis, but research also suggests that active recovery is superior to passive recovery when it comes to how well you can perform during your workout. The High Altitude Exercise Physiology Program research team from Western State Colorado University conducted a study comparing active recovery and passive recovery when it comes to performance during an exercise session.
The research team discovered that when compared with passive recovery, active recovery has been shown to increase the length of time the athlete could perform without reporting fatigue and help athletes sustain power output (St. Pierre et al., 2018).
Studies recommend spending about 6-10 minutes after your workout session performing some active recovery for best results (Ortiz et al. 2018). Light cardio exercise, like walking on a treadmill or cycling at a low intensity, can help you get your heart rate down to recover from your workout.
If you can hold a steady conversation while doing the activity, it's probably the right intensity to be considered active recovery. I don't recommend trying the talk-test while swimming. There's not necessarily a recommended length of time for these active recovery sessions, so it might be best to follow general exercise guidelines, which recommend at least 30 minutes of physical activity daily.
One side note about using jogging as an active recovery technique: If you're a very well-conditioned, competitive runner, then a jog might be active recovery because, for you, a jog is low-intensity and feels relatively easy.
For those who consider running to be an actual workout *raises hand*, a jog might be too intense to be active recovery and might over-tax the system in the long run. Can you keep a steady flow of conversation while jogging? If not, it would be wise to find another activity for active recovery.
Now that we understand what active recovery is and how it works, we can get to the fun part: application! When deciding what to do between-sessions, you'll want to consider your current training program's intensity level. My favorite way to tackle this is by looking at your training schedule over a week.
The goal is to balance out your week with a healthy mix of medium to high-intensity training with some low-intensity training for recovery. Rhea et al. (2003) recommends spacing out strength training days with 1-2 rest days in-between. Here are a few examples of what your training schedule might look like:
Fortunately, active recovery can also help you get back in the black when applied correctly. One question to ask yourself when selecting your activity on a busy recovery day is, "after completing this workout, will I feel invigorated or exhausted?". If your answer hedges on tired, worn-out, or exhausted, it's too intense to be doing on an off-day and would be considered a withdrawal to your energy system bank.
Active recovery seeks to accomplish this goal using low-intensity (30-60% maximum heart rate) movement to increase blood flow to simultaneously bring oxygen-rich blood to tissues and remove the cellular waste produced during exercise (Corder et al., 2000; Monedero and Donne 2000).
Corder, K. P., Potteiger, J. A., Nau, K. L., Figoni, S. E., & Hershberger, S. L. (2000). Effects of active and passive recovery conditions on blood lactate, rating of perceived exertion, and performance during resistance exercise. The Journal of Strength & Conditioning Research, 14(2), 151-156.
Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugue, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. Frontiers in Physiology, 9(403). DOI: 10.3389/fphys.2018.00403.
Ortiz, R.O.J., Sinclair Elder, A.J., Elder, C.L., Dawes, J.J. (2018). A systematic review on the effectiveness of active recovery interventions on athletic performance of professional-, collegiate-, and competitive-level adult athletes. The Journal of Strength & Conditioning Research, 00(00), 1-13. DOI: 10.1519/JSC.0000000000002589.
Ozsu, I., Gurol, B., & Kurt, C. (2018). Comparison of the effect of passive and active recovery, and self-myofascial release exercises on lactate removal and total quality of recovery. Journal of Education and Training Studies, 6(9a), 33-42.
Methods: Twelve male subjects performed a graded test and two intermittent exercises to exhaustion. The intermittent exercises (15 s) were alternated with recovery periods (15 s), which were either passive or active recovery at 40% of .VO2max. Oxyhemoglobin was evaluated by near-infrared spectroscopy during the two intermittent exercises.
Results: Time to exhaustion for intermittent exercise alternated with passive recovery (962 +/- 314 s) was significantly longer (P < 0.001) than with active recovery (427 +/- 118 s). The mean metabolic power during intermittent exercise alternated with passive recovery (48.9 +/- 4.9 mL.kg-1.min-1) was significantly lower (P < 0.001) than during intermittent exercise alternated with active recovery (52.6 +/- 4.6 mL.kg-1.min-1). The mean rate of decrease in oxyhemoglobin during intermittent exercises alternated with passive recovery (2.9 +/- 2.4%.s-1) was significantly slower (P < 0.001) than during intermittent exercises alternated with active recovery (7.8 +/- 3.4%.s-1), and both were negatively correlated with the times to exhaustion (r = 0.67, P < 0.05 and r = 0.81, P < 0.05, respectively).
Conclusion: The longer time to exhaustion for intermittent exercise alternated with passive recovery could be linked to lower metabolic power. As intermittent exercise alternated with passive recovery is characterized by a slower decline in oxyhemoglobin than during intermittent exercise alternated with active recovery at 40% of .VO2max, it may also allow a higher reoxygenation of myoglobin and a higher phosphorylcreatine resynthesis, and thus contribute to a longer time to exhaustion.
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