by Molly Rausch L1 Personal Trainer and Certified Athletic Trainer
Hello everyone! This week’s “Fitness Tip of the Week” is active recovery. Active recovery is a lower intensity exercise usually incorporated the day after heavy or hard exercise session. Everyone needs an off day from their training programs, but that doesn’t mean you need to sitting on the couch all day. Having an “active recovery” day helps muscles repair, prevents injuries from overuse, and speeds up recovery time. Everyone’s active recovery session will be personalized to you and your training program. If you are new to exercise, a foam rolling and stretch session may be all you do. Regardless of where you are on your fitness journey, you should always leave an active recovery session feeling better than you did before you started.
Active recovery versus rest days?
The biggest difference between a rest day and an active recovery day is movement. On a rest day, you don’t do any workout or activity apart from normal day to day things (i.e. work, running errands). On an active recovery day, you do get a workout in, it’s just very low key and low volume.
Ideas for your next recovery day:
- Tai Chi- involve slow, flowing movements to help with balance and strength
- Yoga- helps with mind and body recovery
- Self Myofascial Release- uses a foam roller, massage stick, lacrosse ball to help improve range of motion and reduce muscle soreness
- Pilates- light strength training which teaches proper breathing techniques
- Light Cardio- walking, swimming, hiking, etc.
- Form Work- going through strength movements without incorporating weights
- Meditation
If you have any questions on this topic, please feel free to contact me at mrausch@healthworksfitness.com
Molly’s Fitness Tip of the Week 