Active recovery is the idea of recovering from an intense strength training session through utilizing low-impact activity strategically instead of a complete rest.
Taking rest days and keeping muscle recovery as a priority is incredibly important in strength training. Recovering from a heavy lifting session can include sleep, rolling and stretching, and overall rest, but it is also important to be mindful of how you move when you’re not in the gym. Active recovery is the idea of recovering from an intense strength training session through utilizing low-impact activity strategically instead of a complete rest.
Benefits of Recovery
Preventing Overtraining and Injury
Skinny fat occurs when muscle mass decreases over time due to lack of use, and a gain in fat mass due to an unhealthy diet with high carbohydrates that are not being used for physical activity. People who have more sedentary lifestyles (eg. office jobs, with minimal physical activity in their daily routine) are more likely to become skinny fat, and have body types (ie. ectomorphs) that makes it difficult to gain weight
Improving Muscle Recovery and Increasing Blood Flow
Active rest days will also increase blood flow throughout your body, which in turn will flush out muscular waste and assist with muscle recovery after an intense lifting session.
Resetting Mindset
Active recovery days are a great reminder that taking it easy once in a while isn’t the end of the world, and that a low-intensity active rest allows you to better recover and prepare for your next intense strength training session.
Examples of Active Recovery
It is best to warmup and cool down properly, even if it is a lower intensity activity; dynamic warmups and stretching is a great way to prepare for an active recovery session.
Steady-State Cardio
Steady-state cardio is a great option for an active recovery day; this can include anything from stationary biking, swimming, rowing, walking, or a jog. Aim to keep your heart rate between 60 to 80% of your maximum heart rate (approximately 220 minus your current age) for 10 to 30 minutes.
Mobility and Dynamic Stretches
Mobility and dynamic stretches are also a great thing to incorporate on your active rest day, to help improve your balance, flexibility, and agility, all of which are very important for lifting. Yoga is also a great option for active recovery, especially if you are training hard and not recovering well, lower intensity options like yoga may be a preferable option as well.
Recovery days overall are a great way to stay active on rest days for those who are itching to get back to the gym but still require proper rest and recovery before the next intense strength training session. It is also a great way to improve blood flow, promote muscle recovery, and improve mobility.
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