SerpApi.Org
- Active recovery is gentle movement that supports muscle recovery, improves circulation, and helps you perform better in future workouts.
- Walking, cycling, swimming, stretching, and other low-intensity activities are all effective active recovery options.
- Active recovery should be easy enough to comfortably hold a conversation.
Incorporating active recovery into your fitness plan can help prevent overtraining and allow you to perform more effectively during workouts. Active recovery can be done on “off” days, immediately after a workout, or even between exercise sets. Almost any low-intensity physical activity can count as active recovery, but if you need ideas or want to mix up your routine, here are a few options.
1. Walking and Jogging
Whether you’re a casual exerciser or a competitive athlete, walking and jogging are excellent active recovery activities.
Research shows that going for a quick stroll or an easy jog after a strenuous workout can help restore your explosive power. And you don’t need much time; just 6-10 minutes of easy movement has been shown to positively impact an athlete’s next workout.
2. Cycling
Cycling is a low-impact activity, making it an ideal option for anyone with joint pain or injuries. Pedaling on a stationary bike for 10 minutes or so gets your blood pumping and joints moving.
Outdoor cycling is good too, just stick to relatively flat terrain and go slow to keep the intensity low.
3. Stretching and Mobility
Just a few minutes of stretching and mobility work, performed around four times a week, have been found to improve flexibility and reduce feelings of stiffness.
Plus, you can stretch at home while you watch TV or listen to a podcast, making it a great end-of-day option or a movement break on a lazy day.
4. Bodyweight Exercises
A slowly-paced bodyweight circuit of common strength-training exercises, like squats and lunges, gently elevates your heart rate and warms up your tissues.
To keep the intensity on the low end, move slowly and deliberately, take longer-than-usual rest breaks, and modify exercises that you find challenging. For example, you can use a chair for supported squats or perform push-ups on your knees.
5. Tai Chi
The ancient practice of Tai Chi uses slow, controlled movement and is often characterized as an active form of meditation. It’s both low-impact and low-intensity, and doing it regularly could help reduce feelings of stress and anxiety.
Tai Chi can be performed in seated or standing positions, so it’s a good option for individuals with mobility restrictions.
6. Swimming
Although it’s low-impact, swimming can quickly become a heart-pumping cardio workout. Keep it in active recovery territory by moving slowly and taking breaks as needed.
You don’t have to swim laps. Try bobbing, treading water, and floating between strokes to keep your effort level low.
7. Outdoor Activities
Use an active recovery day to get outside, enjoy nature, and do the activities that bring you joy. For example, kayaking, stand-up paddleboarding, and gardening. These activities can feel more like play than exercise.
Just be mindful not to let an easy nature walk turn into a grueling hike, or an hour in the garden into an entire day of heavy landscaping. Once it starts to feel like a workout, ease up and take a break.
What Is Active Recovery?
Active recovery is any physical activity that lives somewhere between total rest and intentional exercise. Unlike a workout, for which the goal may be to burn calories, raise your heart rate, stimulate muscle growth, or build strength, active recovery is done to support your recovery between bouts of exercise so that you can be even more effective when you choose to push yourself.
Active recovery is typically gentle and low-intensity. It’s intended to encourage blood flow, lubricate the joints, and promote mental health benefits.
How Intense Should Active Recovery Be?
During active recovery, your heart rate should remain in zone 1 or zone 2, meaning it should not exceed around 60% of your maximum heart rate (HRmax). (A quick way to roughly estimate your HRmax is to subtract your age from 220.)
You can also monitor your effort using the talk test, which stipulates that you should be able to carry on a conversation while you move. If you’re out of breath, you should slow down or rest.
Active Recovery vs. Complete Rest
There will be times when your body needs passive recovery or complete rest (think an afternoon on the couch or a day in bed) rather than active recovery. If you’re sick or injured, you’re better off resting, especially if a doctor has recommended it. Or, if you’re simply feeling really run-down or burnt out, a day of inactivity may serve you better than even the gentlest form of movement.
Read the original article on Health
