The day after a strenuous workout, the muscles will be sore and feel painful. Knowing that it’s worth it to put in all the effort is a validation for some of the days of relaxation and passive recovery spent on the couch. While recovery is an important part of staying healthy, it doesn’t necessarily mean being completely inactive.
Active recovery may sound a bit contradictory, but research shows that active recovery on rest days can actually reduce soreness and help you rebuild your muscles faster. It comes in many forms. From yoga to swimming to walking and even tai chi, any exercise that promotes blood flow and gentle muscle flexibility is what we’re talking about.
Looking for the definition of a positive recovery workout? We define it as low-intensity exercise that raises the heart rate enough to pump blood throughout the body.
Why Is a Proactive Recovery Approach Important?
It is important to implement a positive recovery day because it helps to speed up the recovery process by circulating blood to the parts of the body that need healing.
From cardio to strength training, when we exercise, our muscles are microscopicly torn. But don’t worry, these tears are good – they tell your body to repair by building new muscles. This process of muscle tearing and rebuilding is how we increase muscle density and size.
This process is also what causes you to feel sore on your day off. Your body is working hard to repair these tears. Positive recovery helps speed up the process as it increases blood flow. If you don’t choose to rest, those tears will never have time to repair and strengthen the muscles you’ve been working so hard for.
Oxygenated blood carries the energy and nutrients muscles need to heal. The increase in blood flow brings more oxygenated blood to the recovering muscles, while also increasing cell exchange. Cell swapping allows muscles to exchange oxygen and other muscle-friendly nutrients for waste and toxins accumulated during workouts. A higher rate of cell exchange can reduce muscle soreness and fatigue more quickly than lying on the couch all day, which speeds up the healing process.
One study looked at the effects of swimming-based active recovery the day after a high-intensity HIIT workout. Scientists found that the active recovery group could outperform the passive recovery group on the second day of exercise compared to the passive recovery group.
What Are the Benefits of Proactive Recovery?
The benefits of an active rest day include:
- Reduces lactic acid build-up
- Flush out toxins
- Maintain muscle flexibility
- Reduces soreness
- Increases blood flow
- Aids in muscle recovery
- Support and reinforce an active, healthy lifestyle
How Does the Active Recovery Course Look and Feel?
We’ve said that active recovery means you have to do something to get your heart pumping and your blood flowing, but we’re not saying you need to sprint for a marathon or free climbing. Active recovery looks and feels very forgiving and gentle. It can take your dog for a walk around the neighborhood, take a gentle yoga class, or jump into the pool for a swim in the sun. You shouldn’t feel tired afterward, but your body should be warm and energized at the end of the activity.
Ultimately, active recovery refers to any activity that raises the heart rate enough to start pumping blood throughout the body, giving the muscles the substance they need to recover.
You don’t need to completely change the schedule of your rest day to be proactive. Incorporating mindfulness into your days off is an easy way to get started.
