Active Recovery
Also known as: Light Training Day, Recovery Session
Low-intensity exercise performed to promote recovery rather than create training stress.
FULL EXPLANATION
Active recovery involves low-intensity exercise (typically below 50% of max capacity) performed to enhance blood flow, reduce muscle stiffness, and potentially accelerate recovery from harder training.
Examples include easy walking, swimming, cycling, or yoga. The theory is that increased blood flow delivers nutrients and removes metabolic byproducts more efficiently than complete rest. However, research on benefits is mixed.
WHY IT MATTERS
Active recovery may accelerate recovery and reduce soreness while maintaining movement quality. It also provides psychological benefits of staying active.
HOW TO IMPROVE
Implement effective active recovery by keeping intensity truly low, focusing on different movement patterns than primary training, and listening to body signals.
NORMAL RANGES
Active recovery should feel easy: heart rate below 60% max, conversational pace, no muscle burn or fatigue. Duration: 20-45 minutes typically.
RELATED TERMS
Zone 2 Training
Low to moderate intensity cardio training that maximizes fat oxidation and builds aerobic base without accumulating significant fatigue.
Supercompensation
The training principle where fitness improves above baseline during recovery from training stress.
Delayed Onset Muscle Soreness
Muscle pain and stiffness that develops 24-72 hours after unaccustomed or intense exercise.
Sleep Quality
A measure of how well sleep restores and recovers the body, beyond simple sleep duration.
More in Recovery & Adaptation
View all →Supercompensation
Well-EstablishedThe training principle where fitness improves above baseline during recovery from training stress.
Delayed Onset Muscle Soreness
Well-EstablishedMuscle pain and stiffness that develops 24-72 hours after unaccustomed or intense exercise.
Overtraining Syndrome
Well-EstablishedA condition of decreased performance and fatigue that occurs when training exceeds recovery capacity for an extended period.