Active recovery
Also known as: recovery day, light movement day
AAdequate Evidence1 studies referenced
Low-intensity movement on rest days to promote blood flow, reduce soreness, and maintain mobility.
How to do it
- 1Light walking (20-30 min)
- 2Gentle yoga or stretching
- 3Swimming or cycling at very low intensity
- 4Foam rolling and mobility work
- 5Keep heart rate below 120 bpm
Safety notes
Should feel easy and restorative, not challenging.
Studies on Active recovery (1)
1.
An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques
Dupuy O, et al. (2018) · Front Physiol · n=838
Meta-analysisPubMed
Health domains
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