ACTIVE RECOVERY
Is a key tool for performance
Recovering after a workout is an essential part of being physically active. When you hear the word recover, you may picture yourself hanging out on the couch the day after an intense workout. While this may seem like the best way to give your muscles some time to recover, your body actually bounces back faster if you keep it moving and incorporate some active recovery into your day instead.
Active recovery is low intensity exercise that this performed after higher intensity exercise to improve recovery and performance – think walking, yoga or swimming.
It is typically performed on a day after high-intensity exercise, or before your next workout, and has a number of benefits, including aiding muscle recovery. In general, an active recovery day features easy workouts equivalent to no more than 60 to 70 percent of your maximum effort (low to moderate intensity).
Working at a lower intensity helps to increase recovery from your previous workout by increasing blood flow and circulation to your muscles and tissues. This helps: h Reduce lactic acid build up h Eliminate toxins h Keep muscles flexible h Reduce soreness
In addition, dialing in some active recovery on your lighter load days will help you maintain your exercise routine by keeping the momentum going. If you’ve ever had a lazy weekend and struggled to get back into that first workout on Monday, you know what I’m talking about.
Depending on your fitness level and available time, your active recovery session could last anywhere from 15 to 40 minutes. The best part is that it doesn’t have to be a structured training session – it’s more about making movement a daily, long-term, healthy habit.
The easiest way to get some movement into your active recovery day is getting out and going for a walk or light jog. Walking or jogging at a leisurely pace can enhance blood flow and expedite recovery.
Swimming is another great low impact exercise that can help increase circulation and reduce muscle soreness. It’s easy on the joints and is a form of exercise that can be performed without pushing yourself too hard.
If you’re not that much of a swimmer, a recovery ride is another great option that is low impact and easy on the joints. You can cycle on a stationary bike or on a bicycle outdoors.
A stretch session can sometimes be exactly what your body needs after a tough workout. Working on your flexibility and getting in some mobility through dynamic stretches will help to increase your range of motion, curtail muscular imbalances, help you relax, and improve your posture.
Finally, myofascial release, aka foam rolling, can help to reduce tightness, tension and inflammation of muscle tissues. It also helps increase your range of motion which can improve your general performance when you’re ready to jump back into your training.
Angie Ferguson is an exercise physiologist and Tony Robbins Results Coach from Fort Myers, Florida. She also is a Corrective Biomechanics Specialist, USA Triathlon Advanced Level 2 coach, USA Cycling coach, has a Specialty in Sports Nutrition certification, and a PHD in results! For more training tips, contact her at www.gearedup.biz