What IS Active Recovery?

marathon runner

Active recovery could be defined as an easier workout compared to your normal routine. Typically this workout would be done on off day from training. 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.

When defining active recovery, context comes into play. To a marathon runner, jogging at a slow pace on an off day will likely have little impact on their ability to maintain intense workouts on their scheduled training days; in fact, it ultimately may help his fitness goals.

Yet to an unfit person just starting exercise, anything beyond walking for a couple minutes might be a tough workout. The stress added by doing too much to soon might outpace the body’s ability to adapt to exercise. Thus it is important to consider a persons current fitness level when considering what is appropriate for active recovery.

As a general rule, exercise qualifies as active recovery if you feel better after exercising compared to before you started.

Is Active Recovery Beneficial?

Active recovery, opposed to passive recovery (which means complete rest from exercise), may have several distinct advantages. Some believe that active recovery workouts help prime your body’s metabolic pathways of recovery.

Some believe active recovery is idealized, and claim that less intense exercise simply does not add to training stress. This camp argues that light workouts do not stimulate an added benefit to recovery; they simply are easy enough that they do not stop the body from recovering as it would.

Regardless of the mechanism many have seen benefits to including active recovery in their fitness plans. For some, the psychological benefits of active recovery are apparent. Anecdotally, many people feel better when they exercise daily. Movement has the capability to elevate mood among other positive attributes.