Active recovery involves performing light exercise following an intense workout or competition. It promotes blood circulation without over-stressing your body. It eliminates waste materials and reduces muscle soreness.
Light exercise such as riding the bike, walking, swimming, or simple yoga at 30–50% of your usual effort is beneficial for recovery. Blood circulation helps move your muscles, bringing in oxygen and nutrients for fatigued muscles as well as taking away lactic acid. Placing short active-recovery periods of 5–15 minutes on active recovery days or directly after exercise can speed your recovery, decrease stiffness, and prepare you for your subsequent hard training session.
