Recovery traditionally implies taking periods of time off from exercise, while activity is just the opposite. Fitness misinformation has generally promoted the idea that activity and recovery are mutually exclusive.
Fitness adages such as, “muscles grow at rest,” or “everyone should take one or two off days,” each week have promoted the idea that regular abstinence from exercise every week is necessary.
On one hand these sayings have helped many recognize the importance of rest and recovery – concepts that over zealous exercisers take for granted.
Yet who is to say that we shouldn’t exercise every day. Trainees can yield benefits from daily exercise: the secret lies behind choosing the right dose of exercise on your “off days.” For those that have respect for governing the dose of exercise, daily exercise is not only possible but can be beneficial. Here, active recovery comes into the equation.
Active recovery could be defined as an easier workout compared to your normal routine. Typically this workout would be done on off day from training. Generally an active recovery workout is less intense and has less volume. For example, a trainee worried about body composition goals could do active recovery by taking a brisk walk on an off day.
When defining active recovery, context comes into play. To a marathon runner, jogging at a slow pace on an off day will likely have little impact on their ability to maintain intense workouts on their scheduled training days; in fact, it ultimately may help his fitness goals.
Yet to an unfit person just starting exercise, anything beyond walking for a couple minutes might be a tough workout. The stress added by doing too much to soon might outpace the body’s ability to adapt to exercise. Thus it is important to consider a persons current fitness level when considering what is appropriate for active recovery.
As a general rule, exercise qualifies as active recovery if you feel better after exercising compared to before you started.
Active recovery, opposed to passive recovery (which means complete rest from exercise), may have several distinct advantages. Some believe that active recovery workouts help prime your body’s metabolic pathways of recovery.
Some believe active recovery is idealized, and claim that less intense exercise simply does not add to training stress. This camp argues that light workouts do not stimulate an added benefit to recovery; they simply are easy enough that they do not stop the body from recovering as it would.
Regardless of the mechanism many have seen benefits to including active recovery in their fitness plans. For some, the psychological benefits of active recovery are apparent. Anecdotally, many people feel better when they exercise daily. Movement has the capability to elevate mood among other positive attributes.
A huge point to consider is that some people find it easier to adhere to their diets on days they are active.
Lastly, it is important to note that daily movement provides the opportunity to burn a few extra calories, thus potentially aiding in losing fat.
There are a few forms of active recovery that are highly convenient and match well with most peoples fitness programs.
The following carry a low risk of injury and agree with most trainees:
On your off day, try passing over all major muscle groups with a foam roller. Aim for 30 seconds on each large muscle group, avoiding joints and bony areas. Focus a little extra time on problem areas and pin point troublesome areas by using a lacrosse ball. Monitor your pressure; remember, the goal is to feel better after foam rolling.
One of the biggest problems related to active recovery is that people assume that more exercise will allow them to lose more fat. Whether trainees choose to use active recovery workouts or take full days off, understand that as long as you are on a sensible training program, your eating habits will make a much bigger difference in how you look then a couple extra exercise sessions.
Don’t sell yourself short and over train on days that you should be using active recovery/resting, doing so is a quick way to burn out and ultimately lose steam towards your goals.
Let us know how it goes if you try out one or more of these recovery workout ideas!
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