By strategically using light movement instead of complete rest on recovery days, you can bounce back from heavy training bouts stronger than before. However, if you’re otherwise healthy but just feeling a little post-exercise soreness, active recovery is your best bet for loosening up and getting ready to crush your next workout. In those cases, exercising too soon could actually set you back, so don’t feel guilty about spending more time on the couch. For example, if you’re recovering from a bone, muscle, or joint injury or an illness (like Covid-19), your body will likely benefit most from taking time to heal. There’s nothing wrong with taking a complete break from exercise on occasion. Why Is Active Recovery Better than Passive Recovery? That means more progress, gains, and Power PRs in the long run. Reducing inflammation alleviates sore and tight muscles and primes them for your next big effort. Gentle movement promotes blood flow to sore muscles, which aids in lymphatic drainage of excess inflammatory byproducts of exercise. What Are the Benefits of Active Recovery? If you’re normally lifting heavy weights, an active recovery workout might involve bodyweight exercises or lifting at a reduced weight. “And chances are, you’re going to come out of an active recovery workout feeling better.” What Is Active Recovery?Īctive recovery is defined as low-intensity exercise following a more strenuous effort. “The goal is to shift your mindset to ‘What can I do to continue to improve even if I’m fatigued?’” says Christian Hartford, Senior Performance Manager of Applied Sports Science at Tonal. That’s why Tonal offers Active Recovery features that will help you maintain your momentum (and your Strength Score) without overtraining. Surf, paddleboard, boogie board, throw a frisbee - just play.Tonal’s Active Recovery features help you dial back the intensity now so you can see big gains later.Īctive recovery is an essential part of any effective training program. Do some sort of fun sport or activity (just don’t play too hard or it won’t count).Do some light stretching and foam rolling (highly recommended on rest days).Go for an easy to moderate hike with your friends or family.There are many ways you can spend your active rest days, but here are a few suggestions: Plus, it’ll help you feel less sore and stiff after an extra tough workout day. Taking an active rest day will quicken your recovery, making you feel stronger and faster when you’re back in workout-mode-as long as you don’t overdo it. “Involves performing light exercises (often swimming or cycling) that stimulate the recovery process without imposing undue stress on the injured body part.” Instead, an active rest day is meant to be a light or easy day where you’re still moving, but not at the intensity level you normally move.Īccording to, active rest: This, as you might imagine, won’t do you much good. No, taking a rest day doesn’t mean you should be sitting on the couch eating potato chips all day long. Without it, not only are you putting yourself at risk for injury, but you’ll also be less likely to make progress and even start going backwards with your training before too long. This is a good thing, because once those tears heal, you’ll be stronger and fitter than you were before.īut that’s the key: your muscles need to rest and repair. You make sure and walk or bike when you can, and if you don’t live in a city, you make a special effort to walk your dog or go for a stroll in the outdoors at least a couple of times a week.Īs tempting as it may be for those of us who enjoy being active to train every day of the week, it’s extremely important that you take at least one day off of strenuous training each week.īecause when you’re training hard-making your muscles scream and sweat pour down your forehead-you’re making tiny tears in your muscles. You work out as hard as you can five or six days a week, making sure to include all the good stuff-intervals, squats, pull ups, push ups, and other good-for-you whole body exercises.
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