The Ultimate Guide To Active Recovery
Let’s talk about a new way to think about recovery training.
If you’re feeling super sore after a tough workout, you might be tempted to skip exercise altogether in favor of Netflix and the couch.
I get it because I’ve been there, too, but you don’t have to wait until you’re sore, depleted, injured, or less busy to start adding active recovery into your week.
We are a very reactionary culture, which means that we wait for things to hurt before we take action.
Start today.
What is Active Recovery?
Active recovery is lower-intensity exercise that helps your body recharge from both higher-intensity training and stress outside the gym (i.e. computer time, driving, work, and personal stressors.)
This type of movement aids in releasing muscle tension and helps your entire body reset and recover faster so that you can maximize your potential inside and outside the gym.
Here’s why it’s time to reconsider that approach in favor of an active recovery practice that’s built into your week:
The Benefits of Active Recovery
Active Recovery:
Activates the parasympathetic, ‘rest-and-digest’ nervous system
Promotes blood flow to sore and stiff areas of the body.
Prepares your mind and body for your next training session without causing additional fatigue and stress
Gives you extra time to work on your weaknesses (we all have them.) These are commonly restricted thoracic and ankle mobility, weak core, glutes, and tight hip flexors and hamstrings. This will reduce your likelihood of injury in the future.
Elevates your heart rate without the added joint stress of traditional cardio activities like running. If you love running and want to train your heart, active recovery sessions will be an essential part of your routine.
Improves your mood and gives you more energy.
Sessions take less than an hour, so they are easy to fit into your day, especially if you’re really busy.
Amplifies the effectiveness of your higher intensity strength and conditioning sessions
Here’s an example of a 45-minute Active Recovery Training Session:
Complete A, B, and C. For days when you have less time, pick one section to add into your day.
Part A: The Dynamic Warm Up- 15 minutes total
Total Body Controlled Articular Rotations (CARS)- Joint Mobility- Check out my friend, Dr. Jamie Mraz’s demonstration of a Daily CARS routine -
*If you’re looking to add one thing to your recovery routine, start with daily CARS to maintain your joint health. I like to do mine in the morning with my coffee. Add your CARS into your day as you see fit!
Complete in a circuit. X 1 round
Frog Rocking- x 10 reps
Open books with foam roller- x 10 reps each side
Ankle Mobilization- x 10 reps each side
1/2 Kneeling Wide- x 10 reps each side
1/2 Kneeling Thoracic Rotation- x 10 reps each side
Complete in a circuit. X 1 round
Knee Hugs- 5 each side
Walking Quad Stretch- 5 each side
Shin grabs - 5 each side
Straight Leg Hamstring Reaches- 5 each side
World's Greatest- 5 each side
Lateral Lunge With Rotation- 5 each side
Hip Airplanes OR Single Leg Hinge and Fly- 5 each side
Part B: Recovery Zone Training- 20-30 minutes
Option 1- Traditional Cyclical Aerobic Training
Choose one modality, or alternate between three of your choice: Air bike, Peloton, rower, SkiErg, or sled push/pull.
These are great options for recovery because they help you get in active movement without the impact and added stress to the body. They effectively work all joints through active ranges of motion.
Taking our joints through active motion will allow for improved joint lubrication and synovial fluid moving through the joint, which means less soreness for you, and the quicker you can get back to your strength workouts.
Directions: Complete 3- 10-minute rounds keeping the heart rate at 180-age
Example:
Option 1
10 minutes on Air Bike, Peloton, or whatever you have access to
10 minutes on Rower
10 minutes sled push/pull
Option 2- Kettlebell/Bodyweight Circuit
Directions:
Cycle through A1-A6. If you’re new to kettlebells, aim for 30 seconds. More experienced athletes go for the 60 seconds. Regardless, keep it light Rest for 60-90 seconds after A6.
Repeat for 20-30 minutes. Keep the weight light and heart rate at 180-age
A1: Turkish Getup- 1 rep each side
A2: Two-Arm Kettlebell Swing (Russian)- 30-60 seconds
A3: Goblet Squat With 5 Second Hip Pry at Bottom- 30-60 seconds
A4: Yoga Complex with Optional Pushup 30-60 seconds
A5: Bilateral Deadbug with Pullover- 30-60 seconds
A6: Beast Hold OR A6: Sit Thru- 30-60 seconds
Option 3- Every Minute On The Minute (EMOM) For 20 Minutes
A1: Bike, Row, Incline Sled Push- Moderate pace for 30 seconds
A2: Farmer’s Carry- 30 seconds
A3: Medicine Ball Slams- 30 seconds
Directions:
Minute 1: Air Bike, Row, or Sled Push for 30 seconds. Rest 30 seconds
Minute 2: Farmer’s Carry 30 seconds. Rest 30 Seconds
Minute 3: Medicine Ball Slams 30 seconds. Rest 30 seconds
Minute 4: Back to Bike, Row, or Sled Push
Repeat cycle for 20-30 minutes
Keep your heart rate at 180 bpm-age.
Part C: Cool down/recovery breathing- 10 minutes from start to finish
The cool down is often overlooked, but it’s just as important as every other part of your session.
The goal of the cool down is to bring your heart rate down below 100 bpm and help turn on the parasympathetic nervous system. This is the branch of the nervous system that is responsible for recovery and it can be stimulated by going through a specific cool down process.
Cool down tips:
Start with a few minutes of low intensity cardio to drop your heart rate and help flush out the metabolic byproducts that naturally occur during training.
Follow this with 90/90 recovery breathing to further bring down the heart rate and stimulate that rest and digest response. Support your head with a pad or yoga block. Place one hand on your stomach and one hand on your chest so that you can focus the breath away from the chest. Inhale with a slow 3-4 second count. Pause briefly. Exhale through the nose slowly for 4-6 seconds. Pause for 2-3 seconds. Let the air expand the lateral portion of the stomach pushing your hands out.
Complete your session with light self-myofascial release (SMR) with a foam roller or lacrosse ball. Apply light pressure, so that you do not experience any pain or discomfort. SMR post-workout assists in bringing oxygen and fresh nutrients to the affected muscles, allowing the repair process to begin.
SMR does not break up adhesions, and it is not a magic pill. The benefits happen in conjunction with all the other methods that we’ve talked about in this article.
Below you’ll find a few SMR tips from Logan Dube, the direction of Education at Pain Free Performance . These are often tight and restricted areas in the body, especially if you work at a computer, drive, and train hard:
How You Can Fit In Active Recovery Into Your Training Plan
It’s undeniable that active recovery is a game changer for athletes, fitness enthusiasts, and anyone looking to have more energy, feel less sore, and improve their mood.
The hard part is the implementation, right?
Give yourself permission to flip your mindset around doing the most with active recovery.
Do less to start. Get quick wins. Let it feel easy, and, then, add on once it feels like a habit.
Add in one day to begin.
Observe how you’re recovering between your higher intensity strength and conditioning workouts. If you’re consistently able to get in your training, you have energy throughout the day, and you’re not sore all the time, that means it’s working.
At that point, it’s time to add in another day.
Add in active recovery snacks throughout your day.
Rather than doing one 45 minute session, add in mini doses during the day.
Have a ten minute break? Use that time for self-myofascial release or a couple dynamic bodyweight exercises. Check out the 45-minute example above for a few ideas!
Should You Wear a Heart Rate Monitor For Your Recovery Training?
I recommend wearing a heart rate monitor to help you listen to your body. When you’re first starting recovery training, it can be challenging to know if you’re staying within a recovery training zone, so a heart rate monitor will be useful to ensure that you’re not pushing yourself into a non-recovery zone.
This is my favorite chest strap for tracking heart rate: heart rate monitor
Use what you have access to, and don’t let this be the thing that stops you from getting in active recovery!
Wrapping Up the Benefits of Active Recovery for Performance
The benefits of active recovery sessions are clear for your performance inside and outside the gym.
Treating recovery like an after-thought or waiting until you’re sore or in pain to start isn’t the way.
You don’t have to do the most.
Make it fit into your schedule. Add on once it feels easy.
Most importantly, just start.
Does all this recovery stuff sound overwhelming and you don’t know where to start?
Click the link below to find out how you can work with The Other 23 Hours Coaching so that you can maximize your potential inside and outside your workouts!
