If you’re just starting an exercise program, you know you can’t push yourself every day. It is generally recommended to take a day off between intense workouts to reduce fatigue and give your muscles time to recover. However, not every recovery day requires complete rest..
If the idea of a completely passive rest day terrifies you, here’s what you need to know active recovery days and how you can make the most of them.
What is active recovery?
Not to be confused with a cool down after your workout, active recovery is a low intensity activity. Both active and passive recovery are necessary. to improve recovery and performance. But instead of lounging on the couch all day (which can be great!), you work your muscle groups to promote recovery.
Whatever you do on your active recovery days should feel noticeably easier than your standard workouts. You want to make sure you focus on the “recovery” part of all of this, and that you’re not doing so much as to interfere with your core workouts.
Active Recovery Day Ideas
One benefit of active recovery days is the opportunity to incorporate activities that are different from your main routine. For runners, this could be light strength training; for lifters, it could mean light cardio. Examples of active recovery exercises include:
- walk or jog
- Swimming
- water jogging
- Yoga
- Tai Chi
- Cycling
- zumba or dance
- Rock climbing
Whatever activity you choose, you shouldn’t be working at maximum effort. Be mindful, go slowly, and don’t accidentally find yourself pushing too hard.
Make sure you take it easy
Part of perfecting active recovery days is learning to gauge your own sense of exertion. One person’s light jog may be another’s long run that week. Remember: The goal of this day is to give your body a break before returning to higher levels of intensity in your training.
Active recovery days are fantastic opportunities to get a mental break from your training plan. Try something new and listen to your body to make sure you’re not pushing yourself too hard by mistake. And if you’re injured, in pain, or severely fatigued, your body may need passive recovery.
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