Using your active recovery days to work on becoming more flexible will not only help you work through any soreness or stiffness you feel from your more intense workouts, but it’ll also help you increase your range of motion, avoid muscle imbalances that can lead to injury, help you relax, and improve your posture, according to the American Council on Exercise. Active recovery refers to engaging in low-intensity exercise for the purpose of recovering from high-intensity training sessions. For example, a trainee worried about body composition goals could do active recovery by taking a brisk walk on an off day. 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. Active recovery is doing some form of physical activity to promote recovery and regeneration. Passive recovery is doing nothing and letting your body take its good, sweet time to recover. What is Active Recovery? Part of an easily ignored, yet easily implemented tool in the fitness toolbox. 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. Generally an active recovery workout is less intense and has less volume. On these days, Thieme explains, “You remain active but use less intensity than you would during a regular workout. What is Active Recovery: Active recovery can probably be defined several way. Active recovery is the sweet spot between being idle and training intensely. 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. The workout should increase blood flow to the muscles and help to restore proper movement patterns and muscle function (often hindered from muscle soreness, stiffness, etc. 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 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. 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). Typically this workout would be done on off day from training. Active Recovery has been an athlete’s tool for ages. Then there are “active recovery” days. There are three ways to incorporate active recovery into your workout: Planning an “active recovery” workout on rest days is a great way to give your body a break without being totally sedentary. An active recovery workout week is a planned week of low-intensity workouts and less volume than usual, typically between 30-50 percent less. Active recovery could be defined as an easier workout compared to your normal routine. This isn’t some crazy new idea. Active Recovery. ). Active Recovery. Both active and passive recovery are necessary for a balanced lifestyle, but an excess of passive recovery has the risk of setting you back. 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. There are two basic types of recovery between training sessions:. Walking is a great source and routine for active recovery in my life. 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