Active recovery: an asset for sports performance

Active recovery is a method of post-exercise recovery that involves light physical activities, such as walking, low-intensity cycling, or gentle stretching. Unlike passive recovery, which involves complete rest, active recovery aims to maintain some activity to promote athletic recovery and improve overall performance.

The benefits of active recovery for sports performance

1. Improved blood circulation

According to a study by INSEP , active recovery helps increase blood flow to the muscles being worked, which facilitates the elimination of metabolic waste such as lactic acid, thus reducing its accumulation.

2. Faster recovery of physical abilities

The reconstruction of muscles used during exercise is faster and more efficient thanks to the elimination of accumulated toxins, allowing you to take full advantage of your next workout.

3. Reduced muscle soreness

Light activities can help reduce post-exercise muscle soreness by promoting better circulation and aiding in muscle tissue repair.

4. Prevention of stiffness

By moving gently, muscles stay supple and flexible, which can prevent stiffness and injury.

5. More calories burned

Even at low intensity, active recovery remains a physical activity that burns calories. It is ideal when you have a weight loss goal .

6. Mental recovery

Active recovery can also have mental benefits, helping to reduce stress and promoting a sense of general well-being.

Examples of active recovery to incorporate into your routine

- Walking: A simple walk can be very beneficial after an intense workout. It helps reduce muscle soreness and improve blood circulation.

- Low-intensity cycling: Cycling at a leisurely pace allows you to maintain activity without overloading your muscles and facilitates muscle and energy recovery.

- Dynamic Stretching: Incorporate dynamic stretching to maintain flexibility and aid in muscle recovery.

- Yoga or Pilates : These disciplines can be particularly effective for active recovery, combining gentle movements with breathing and relaxation techniques.

- Swimming : Swimming at a moderate pace is excellent for recovery because it engages the entire body without impact.

- Massage or self-massage: Massage helps release muscle tension, improve blood circulation, and reduce pain. Self-massage with foam rollers or massage balls can also be very beneficial.

- Cryotherapy: Exposure to cold, whether through ice baths or cryotherapy chambers, can help reduce inflammation, relieve muscle pain, and speed recovery.

All of these active recovery methods will help you avoid and relieve muscle soreness.

When to integrate active recovery into your routine?

Active recovery can be incorporated at different times in your workout routine to maximize its benefits. Ideally, you should include active recovery activities after every intense workout to help reduce muscle soreness and improve blood flow. Dedicating one day a week to active recovery activities, such as walking, yoga, or swimming, can also promote better sports recovery and prevent long-term injuries.

By incorporating active recovery into your routine, you can not only improve your post-exercise recovery, but also optimize your long-term athletic performance. Also, consider adjusting your diet for even more effective athletic recovery.

Have you ever tried incorporating active recovery into your workout routine? 🧘‍♂️💪

By Candice Lhomme

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