Active Recovery. If you’re a runner training for a 10K, an active recovery day might involve cross-training, a bike ride, or running at a less intense, conversational pace. An active recovery workout week is a planned week of low-intensity workouts and less volume than usual, typically between 30-50 percent less. An active recovery day, on the other hand, is more like a short nap: You’re including activity—running or cross-training—at an easy to moderate intensity to get blood flowing to … Active Recovery has been an athlete’s tool for ages. This isn’t some crazy new idea. A low-intensity exercise is any workout performed at up to 60-70% of your maximum heart rate if you are an athlete (or 40-60% of your maximum heart rate if you aren’t). Generally an active recovery workout is less intense and has less volume. But, my ideal definition goes something like this: a post-exercise recovery strategy that involves actively using the same muscles that you worked during your exercise session. Planning an “active recovery” workout on rest days is a great way to give your body a break without being totally sedentary. Active recovery is the sweet spot between being idle and training intensely. There are two basic types of recovery between training sessions:. Typically this workout would be done on off day from training. Active recovery day is the perfect opportunity to restore and work on your range of motion and flexibility by doing yoga, taking a mobility class, or doing some low-intensity dynamic stretches (like crawling, crab walking, or inch-worming) on your own, says Otey. Both active and passive recovery are necessary for a balanced lifestyle, but an excess of passive recovery has the risk of setting you back. Active recovery refers to engaging in low-intensity exercise for the purpose of recovering from high-intensity training sessions. Then there are “active recovery” days. Part of an easily ignored, yet easily implemented tool in the fitness toolbox. Passive recovery is doing nothing and letting your body take its good, sweet time to recover. There are three ways to incorporate active recovery into your workout: Active recovery is doing some form of physical activity to promote recovery and regeneration. For example, a trainee worried about body composition goals could do active recovery by taking a brisk walk on an off day. What is Active Recovery: Active recovery can probably be defined several way. On a recovery day, running at a low intensity for a short duration such as less than sixty minutes or riding for less than 75 minutes can help speed recovery. Active Recovery. ). Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. Walking is a great source and routine for active recovery in my life. On these days, Thieme explains, “You remain active but use less intensity than you would during a regular workout. 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