In many cases, keeping your body moving after training will help with the recovery process. Physical inactivity “de-energizes” your muscles, restricting blood flow and slowing down the repair and recovery, while movement improves blood flow, driving more oxygen and nutrients to your muscles while removing body wastes.
When you’re super sore following a workout, you might be tempted to lay down on your couch and avoid any activities at all. While this may be the typical advice we get from our previous coaches, however, with the advances in sports science and technology, active recovery is more helpful. Active recovery involves performing low-intensity workouts following strenuous high-intensity workouts. A safe cut-off should be at least 50% of your maximum effort. Athletes should partake in active recovery following training as this may improve their overall performance.
PRO NOTE: A study shows that a 20-minute post-training active recovery working the same muscle groups used during the high-intensity exercises is more effective than active exercises of the muscles that were not utilized during the training. Athletes who are training for specific sports must exercise the same body parts during active recovery. Simply, during active recovery, a sprinter may switch to biking and a cyclist may perform jogging to recover their legs strength.
Unlike active recovery, passive recovery involves the body in complete rest. Passive recovery is more appropriate and beneficial if you’re injured, in pain, or when you’re very tired after exercising. However, if none of these fits you and you remain sore, active recovery may be the better option.
Active recovery helps you recover faster after a difficult workout. It keeps blood flowing to help muscles recover and rebuild from intense physical activity. The benefits include:
There are a few different ways to take part in active recovery exercises.
PRO NOTE:a 10-minute self-paced active recovery at 50–60% of your maximum effort was found to be beneficial, with faster removal of lactate buildup in the blood.
PRO NOTE:the American Council on Exercise found that athletes recovered faster by continuing at less than 50% of their maximum efforts between intervals.
PRO NOTE:planning a strategic active recovery and incorporating various recovery methods can turbocharge the overall recovery process. The key is to choose any activity that’s low-intensity, performing them at 30-60% of your maximum heart rate, while giving yourself adequate hydration and nutrition and allowing sufficient time for sleep.
An active recovery day supports the training you do in the gym – the muscle-building workouts – and reduces post-training aches and pains. It improves blood flow and helps in the repair of tissue damages. Instead of just chilling on your couch, make the most of your next active recovery day to help you reboot your mind and body by checking out these few active recovery day activities checklist:
PRO NOTE:SMR using roller massager for five seconds to two minutes for 2 to 5 sessions may be beneficial for enhancing joint flexibility as a pre‐exercise warm‑up and cool down. A 10-20 minute SMR post-high intensity exercise attenuates decrements in muscle performance and reduces post-exercise DOMS.
PRO NOTE:a study indicated that vibration reduced muscle pain at 24, 48, and 72 hours, with peak pain relief at 48 hours. An increase in creatine kinase (CK) levels represents muscle fiber damage and injury. Vibration therapy can alleviate muscle damage and inflammation at 24 and 48 hours, with the greatest benefit down-regulating CK levels also at 48 hours following exercise.
When you need to ease sore muscles for rapid recovery, try the Recovapro massage gun! Active recovery helps a lot, but if you want to turbocharge it, percussive massagers like Recovapro massage gun can deliver targeted pressure to your muscles and release tension quicker. The quicker they are loosened up and the less sore you feel, the quicker your body is fully recovered before your next workout. So for fast and active recovery, go with Recovapro!