![]() But if you’re injured, in pain or overly fatigued, your body may need passive recovery-stillness and inactivity-instead. Over time, you’ll start to feel that you’re less sore and have more energy after active recovery days. This will ensure your body is getting the rest it needs. On your active recovery days, make sure you’re not working harder than 70 percent of your maximum effort. This low-impact activity will increase blood circulation throughout your body without placing pressure on your joints. CyclingĬycling at a leisurely pace is an excellent active recovery exercise. Both walking and jogging enhance blood flow to your muscles and aid in recovery. But walking can also do the trick, especially since it’s one of the best forms of active recovery. The practice helps stretch sore muscles and increase flexibility, which leads to reduced stress and inflammation. Yoga is one of the most beneficial practices for active recovery. If you don’t have access to dumbbells, use your own body weight or grab two water bottles. Here is a full-body active recovery strength training circuit you can do from home. The key: Perform high-rep exercises with light weights to stimulate blood flow and supply nutrients to your working muscles without straining or tearing them.Ī good rule of thumb is to choose 5 to 8 exercises to create a full-body circuit and perform each movement for 30 seconds with a 15-second break between sets. Yes, you can absolutely lift weights on your active recovery days. Top 5 Active Recovery Exercises Light Strength Training Just remember to listen to your body and give it the proper rest it needs. There’s absolutely nothing wrong with taking days off completely from training. Working out 3-4 days a week? Turn your off days into active recovery ones to burn calories, gain strength and improve your cardiovascular fitness.īut some days, you may feel like laying on the couch and doing nothing. ![]() Training 5 or more days a week? Try substituting one of your workouts for an active recovery day. Dialing it down a notch through active recovery is vital for both your physical and mental health. Lactic acid is the main contributor to muscle damage and fatigue so it’s important to flush your body of it.Īnd let’s face it, your body and mind could use a mental break from high-intensity training. Increased blood flow and circulation release nutrients-amino acids and oxygen-to your muscles so they can repair more quickly.Īdditionally, active recovery helps rid your body of wastes-lactic acid-that build up during exercise. Working out at lower intensities increases blood flow to your working muscles, which increases recovery time. Or, if you’re training for a marathon, an active rest day for you may include a light jog or long walk for a gentle recovery. These easier workouts should be no more than 70 percent of your maximum effort.įor example, if you’re an avid HIIT enthusiast, an active rest day for you might include a 20-minute bodyweight circuit with low-impact (non-jumping) exercises. What Is Active Recovery?Īctive recovery is when you do low-intensity exercise-yoga, walking, light jogging-on your rest days. Here’s why active recovery should be a part of your workout routine, plus the top 5 exercises to do on your rest days. The good news is, you don’t need to completely avoid activity on your rest days. If you’re constantly pushing your body without proper rest, you’ll eventually reach a point where exercise stops producing results. Your body needs time for recovery between intense workout sessions so your muscles can repair properly and you can come back even stronger. That’s why active recovery-low-intensity training on your rest days-is so important. It’s easy to get carried away by those feel-good endorphins from exercise, which make it hard to take a day off from training.īut rest days are crucial for your overall health. Seeking serious health benefits? Take it easy on your rest day!
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