Active Recovery Training is a good tool to use to help speed up recovery and add another dynamic to your training goals and fitness outcomes.
Fitness enthusiast around the country are hitting the gym in droves trying to get into shape and adopting a healthier lifestyle. If you are engaging in a hard core fitness routine or just getting off the couch after years being sedentary. Getting back into the swing of things can be really challenging.
It's hard enough going to the gym and beating yourself to a pulp. It's even more challenging to go to the gym when you're having difficulty recovering from the previous days training session.
To make your training goals more palatable and to lessen exercise induced muscle soreness (EIMS), try adding "Active Recovery Training" to your routine.
What is Active Recovery Training?
Active Recovery Training typically is a workout session that is done in between your regular higher intensity training routine or on the off days.
Active recovery training will allow you to continue training but at a much lower intensity with far less volume. This form of training is commonly found in the world of triathlon and endurance sports and is used to lessen the effects of the delayed onset muscle soreness (DOMS).
For example; An individual who has the fitness goals of changing their body composition would go for a brisk walk, which allows them to work through the soreness without causing additional training trauma. Triathletes utilize the same training principles in their training as well by adding a similar but lighter exercise session.
Example 2; If yesterday a triathlete had a very long run or bike secession, today the would significantly reduce their overall training volume and back off on the intensity and volume by doing a very short recovery run, bike or swim. The same would holds true with any training session.
How can this work to your advantage?
By utilizing active recovery, you'll continue to stimulate the neuro-motor pathways, but with a lower demand on the body. Active recovery training will also aid in speeding up your recovery time by allow more of the waste products from rigorous training to be flushed out of the muscle, therefor reducing muscle soreness and stiffness. It has also been said to help prime the body's metabolic pathways of recovery.
I know, it may seem counterproductive and maybe even counter-intuitive to skip the rest days, but if you incorporate active recovery training effectively it can make reaching your goals that much more enjoyable. Yes, It is true, muscles grow at rest. I am not saying you shouldn't take a day off at all. What I am illustrating in this article is, if used properly it can aid in fatigue reduction and speed up the recovery time, which will further advance your training progress.
The main point is that these workouts should be light and easy enough that it do not inhibit the recovery process.
Active Recovery Training Tools
2. A Light jog or combination of walking/running.
7. Light Jumping Rope
Be smart in whatever approach you take. If at all you feel pain, undue joint or muscle discomfort you should back off and do not add to the body's distress. Over training is never a wise approach. Know your body and align your training goals with your fitness abilities.