In the fitness world, active recovery is more a catchphrase than anything else and has become all the rage, once one that most people who actively exercise or compete have heard of. Active recovery is not rest, but a method of low-impactmovementsthat allow healing to take place and will also hopefully increase performance, thus helping avoid injury. And how you can use this trend in your training!
What is Active Recovery?
As the name suggests, active recoveryrefers to doing short but not intense workouts straight after a hard one, in place of absolute rest. The reality is that the muscles that you have been using while training are tired, and the last thing they want to do is be immobilized, which would prevent them from re-oxygenating and healing back up. The majority of the time, active recovery activities include;
Walking
Light cycling
Yoga or stretching
Swimming
Foam rolling
These movements help rid the remaining lactic acid, diminish muscle soreness, and help increase joint motion.
The Active Recovery Trend
Faster Muscle Recovery
Doing so will improve blood circulation, leading to more nutrients and oxygen getting pushed out of the muscle than if you just remain lounging on your couch for hours. The trend of athletes and those who are extremely mindful of their health and fitness habits to reap their full potential during the recovery life cycle without skipping a beat has been on the rise.
Injury Prevention
A key advantage is that it helps to avoid injuries, among a host of other benefits. How cool is that: Back to normal training straight away (to keep your muscles during exercise after what might otherwise be stiff, which would lead to strain or injury)
Mental and Physical Balance At fitfine24
It gets you to overcome the day drinking with action instead of inertia and keeps your body moving (and so will keep your brain busy), as well as helps your mental focus high and makes sure you do not fall into any mood slump! In contrast to this quick movement, slow-going or gentle exercise throughout the day tends to release endorphins, decrease stress, not fuel mental pathologic processes of somatization, and increase good muscle relaxation as you stay on target with fitness goals.
Adaptability
Most programs should incorporate active recovery. Runners, lifters, and HIIT workout doers rejoice: active recovery can reduce soreness and enhance gains in the long run.
Including An Active Rest Day
Light Workouts on Rest Days
On the days you want to rest up, go for a light walk, ride your bike, or hit some yoga movements. This allows you to stay busy and yet provides ample time for your muscles to recover.
Stretching and Mobility
Post workout mealStretching This is perfect for targeting the larger groups of active muscles to help reduce stress and increase flexibility. Foam Rolling One of the things that could aid the relaxation and recovery of your muscles is foam rolling.
Listen to Your Body
While adding active recovery is beneficial, it is also important to be in tune with your body when it needs total rest. But remember to take a full day off if your workouts leave you sore and exhausted. TIPS: 10 major signs that you are over-exercising
Mind-Body Activities
To counterbalance these feelings, you may wish to consider some yoga or Tai Chi in your active recovery. These have been put together with a blend of gentle movement and mindfulness practices to help you recover not just physically but mentally also.
The Science Behind The Active Recovery Principle
Research has shown that active recovery lowers muscle soreness, aka delayed onset muscle soreness (or DOMS), and improves long-term flexibility. When muscles are activated to be held long and strong, it is easier for blood to remove metabolism waste, which causes stiffness or soreness.
Closing Thoughts:
Add This to Your Routine — Active Recovery
Active recovery is no BS or a fad; in fact, it has been scientifically shown to help you recover muscles faster, thereby preventing injuries and improving your performance. Whether you are a professional athlete or someone who works out three times a week, everyone can benefit from active recovery & keeping to your routine to aid in long-term progress.
