Fitness culture promotes the idea of always pushing yourself, and while that may seem correct, it is actually quite the opposite. The real progress occurs during the recovery period. Active recovery is quite the opposite of doing nothing. These days involve low-intensity activities that will help you recover and get you ready for your next heavy lifting session.
A relaxed day of training with some low-intensity training will promote some blood flow to your body without putting a lot of stress on your body, especially your CNS (Central Nervous System), and muscle fibers.
Best Active Recovery Exercises
Some of the active recovery exercises are:
Your objective during your recovery day is to elevate your heart rate to around 30-60% of your MHR (Max Heart Rate), and you should not feel tired afterwards. Here are some great ways to stay active:
Walking: One of the best recovery activities is to go for a walk. Walking promotes the flushing of metabolic waste and keeps the range of motion in your joints.
Swimming: Swimming is a great joint-friendly way to promote recovery. The water will remove the impact on your joints while the resistance will help with recovery.
Yoga: Try to find some yoga and mobility flows that involve the Cat-Cow stretch to help promote your range of motion and relieve your stiffness.
Easy Cycling: An easy spin on a stationary bike or a ride around the neighborhood helps legs get rid of lactic acid.
Foam Rolling: Self-myofascial release is a DIY deep tissue massage, and it works on breaking muscle adhesions.
Active Recovery vs Rest Day: Which Do You Need?
The choice of an active recovery vs rest day is a dilemma many lifters face. Both are important, but serve different purposes:
Active Recovery is better when you are feeling a little stiff, or you have DOMS (Delayed Onset Muscle Soreness). It keeps you moving and accelerates the delivery of nutrients to your muscles.
Passive Rest Days (total rest) are needed when you feel totally fried, you are injured, or you have symptoms of overtraining like poor sleep and irritability.
Key Active Recovery Benefits
Active recovery benefits are:
Soreness Reduction: Movement helps get rid of byproducts built up in your muscles after exercising.
Stiffness Prevention: Sitting all day can make sore muscles feel even tighter.
Mental Health: Having an active lifestyle releases endorphins, which will keep your mood up and motivation ready for your next big lift.
Most Common Questions
What is active recovery?
It involves low-intensity exercises like walking or yoga to help with blood flow and muscle repair during recovery periods.
What is the 3-3-3 rule in the gym?
The 3-3-3 rule refers to three days of strength training, three days of cardio or active recovery, and three days of rest (or three exercises, three sets, three days).
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