Buzz
If you're new to exercising, you probably realize that you can't push yourself hard every day. It's often recommended to take a break between high-intensity workouts to manage fatigue and allow your muscles to heal. However, not all recovery days require complete rest.
If the thought of taking a completely inactive rest day doesn’t appeal to you, here’s what you need to know about active recovery days and how you can take full advantage of them.
What is active recovery?
Active recovery, unlike a cooldown session after a workout, involves engaging in low-intensity activities. Both active and passive recovery are essential for improving performance and overall recovery. Instead of spending the entire day resting on the couch (which can feel wonderful!), active recovery focuses on working your muscles to aid their recovery.
The activities you choose on active recovery days should be significantly easier than your usual workout sessions. It’s important to prioritize recovery without overdoing it to the point that it disrupts your main training routine.
Suggestions for Active Recovery Days
Active recovery days give you the opportunity to engage in activities that differ from your regular workouts. For runners, this could involve light strength training; for weightlifters, it might mean doing some light cardio. Some examples of active recovery exercises include:
Walking or jogging
Swimming
Aqua jogging
Yoga
Tai chi
Cycling
Zumba or dance
Rock climbing
Whatever activity you decide on, don’t push yourself to maximum effort. Stay mindful, move at a slower pace, and avoid accidentally overexerting yourself.
Ensure you’re taking it easy
Perfecting active recovery days involves learning how to gauge your own effort level. What might feel like a light jog for one person could be a long run for someone else that day. Keep in mind that the purpose of this day is to give your body a rest before jumping back into more intense training.
Active recovery days are a great chance to take a mental break from your regular training routine. Try something new and listen closely to your body to make sure you’re not accidentally overdoing it. If you're injured, in pain, or feeling extremely fatigued, your body might need passive recovery instead.
