Rest days often take on this idea that we need to be completely in rest mode to let our muscles recover. This thinking tends to mean that any sort of activity that elevates your heart rate, think swimming or yoga, is generally a bad idea for rest days. But that is simply not the case. Numerous studies have shown that active recovery is the best way to continue to achieve your goals.
Benefits of Active Recovery:
By engaging in active recovery after a strenuous workout or program, active recovery helps to lessen blood lactate level faster compared to when you're just resting. It allows your body to restore itself and helps the heart return to its normal pace. Therefore, a person can enjoy more benefits from each workout.
You can correct or perfect some aspect of your training since active recovery is less demanding compared to your usual workout. Do it under conditions where proper form and performance are achievable.
You need to have active recovery during your "off" days from a workout. Performing low-intensity exercise will help muscles recover and rebuild from intense physical activities. It maintains your strength and exercise routine. This is evident with people who have competed in sports that require high physical efforts and endurance like running a marathon.
The transition from a high-intensity activity to a moderate or low effort activity releases endorphins or "feel good" hormones. These are in charge of improved cognitive skills and mood. A person who recovers actively generally has a greater sense of well-being.
Examples Of Active Recover Exercises:
This low-impact exercise is easy on your muscles and joints. According to a study, most triathletes have better performance the next day whenever they have recovery in the pool because water decreases inflammation.
Yoga or Tai Chi lengthen tendons and muscles which aid in our recovery. It also increases mobility and flexibility.
Perform light weights or any bodyweight movements included in a low-moderate circuit training.
Mobility, hip, and core activation help our body for the intensity of strength training. Dynamic stretching and mobility assist in flexibility and injury prevention.
Simply stretch and roll a foam roller over parts of your body. Trigger point therapies and foam rolling are used to massage overtaxed and inflamed muscles. It increases blood flow to any sore muscles.
In general, active recovery is the best way to help your body recover. Always make sure that you are working at a low enough intensity to help your body recover. However, if you have an injury or in pain don't exercise until you see a doctor or a physical therapist.