The Best Active Recovery Workout Routine. Generally an active recovery workout is less intense and has less volume. For example, a trainee worried about body composition goals could do active recovery by taking a brisk walk on an off day. In other words, you do not have to be as serious and goal oriented with active recovery workouts as you are with your regular workouts. By KINSEY MAHAFFEY. Planning an “active recovery” workout on rest days is a great way to give your body a break without being totally sedentary. Performing traditional aerobic exercise can be a great way to encourage active recovery—as long as it doesn’t elevate your heart rate too high. Active recovery, like an easy bike ride, is the best way to maintain aerobic base and let the muscles heal. Active Recovery Workout Examples. The workout … There are two post-exercise recovery fueling windows. ACTIVE RECOVERY: REST DAYS, WORKOUTS, AND EXERCISES EXAMPLES. The role of active recovery in reducing lactate concentrations and reducing muscle soreness after exercise may be an important factor for athletes. Instead, it’s an opportunity for athletes to become stronger and faster. Be sure to get in a 5-minute dynamic warm up of light bodyweight stretches like lunges and leg swings before getting started. Next, lets go over some examples of some active recovery workouts. Dec 21, 2020. Instead, an active rest day is meant to be a light or easy day where you’re still moving, but not at the intensity level you normally move. This active recovery workout combines dynamic stretches with foam rolling and light cardio to get your blood pumping and your muscles nice and refreshed. Kim’s paper from May—a consensus document with the American College of Cardiology’s Sports and Exercise Council to advise athletes—recommends a two-week exercise break before a … Typically this workout would be done on off day from training. Recovery is important for getting the most out of your fitness programming and an essential component of a personal training education. Active recovery allows an athlete to recover, both physically and psychologically, from the stresses of training while avoiding peaks and valleys in your fitness levels. Athletes who optimize post-exercise nutrition will perform better in their next training session and accumulate more high quality sessions than athletes skipping post-exercise recovery fueling. It has become an integral part of most training programs, changing the conversation from "on" and "off" days to one in which exercise is a daily part of a lifestyle continuum. So, post workout recovery is not only a 5-minute stretch and a glass of protein shake. The best part of any exercise class is the few minutes of cooling down and recovery at the end. Nor is it laying in bed for the rest of the day. 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