If you are the type of person who does their best during every workout and hates taking a full day off, then you probably only have active recovery days.
In other words, you don’t spend even a single day being passive; rather, you take a break from strenuous exercises at least once in a week, but you also do some medium or light activity to give your muscles a chance to recover.
How often to have an active recovery day
If you train more than 5 days a week, you should have at least one day of active recovery. In case you’re working out 3 or 4 times a week, then it would be a good idea to have 2 active recovery days during the week. It will still help you gain strength and fitness without pushing yourself too hard.
Of course, a day spent completely on your couch, resting your whole body, or simply sleeping, is ok, too. There’s also benefit in that. The important thing is to listen to your body and give it a complete rest when it needs it.
In case you want a detailed list of activities recommended for an active recovery day, here it is:
1. Yoga
This is a great activity to complement strength training and to stay active without straining your muscles too much – what’s more, it actually helps sore muscles that are tightened after strength training to relax. Yoga asanas lengthen your muscles and tendons and help you become more flexible and mobile.
In case you’ve never tried yoga before, don’t be intimidated. Almost every commercial gym offers yoga classes, but there are also yoga studios and even videos online if you want to try at home first. Just make sure you follow every instruction closely and you’ll be surprised how much you’ll enjoy and feel refreshed.
2. Light resistance training
It’s possible to lift even on active recovery days if you want to. Actually, doing high-rep exercises with a lightweight will stimulate blood circulation, which will provide more nutrients to your muscles without any danger of tearing them up. The term “lightweight” refers to 30% of the heaviest weight you can lift.
Pick just five to eight exercises to have a full-body circuit, and don’t do more than 40 seconds of each. make sure every exercise is also followed with 20-second rest. Don’t do more than four rounds in total.
In most cases, light lifting is a great way to actively recover but if your muscles are too sore from the last workout, choose another type of activity from this list.
3. Flexibility training
Active recovery days can be used to become more flexible – not only will it help relieve the soreness of your muscles but it will also increase the range of your motions and prevent muscle imbalances that could lead to injury, as well as improve your posture.
Active (dynamic) stretching is the best way to work on your flexibility. Stretching includes moves that only last for 1 or 2 seconds, as opposed to passive stretching where you spend at least 30 seconds doing one move.
There are flexibility training moves available online that you can try but you can also sign up for a stretching class at the gym.
4. Swimming
Since swimming is a great low-impact exercise – there is a minimum chance of getting injured, and water is excellent at massaging and relaxing your muscles. Swimming allows your body to be weightless, which also relaxes your joints and helps you stretch in ways you couldn’t do if you were on land. Plus, water improves circulation, which is good news for your heart, too.
5. Cycling
Cycling can be as an intensive activity as you want – from relaxed, slow-cycling around the neighborhood or by the river to the strenuous cycling up the mountain. A fully equipped bicycle shop will have the type of bike you need for your active recovery day.
Cycling is a great way to do some cardiovascular exercise without putting too much strain on your joints. You’ll also improve circulation in your lower body and won’t even notice how much kilometers you did because you’ll be enjoying the scenery.
6. Pilates
Pilates has a similar effect to yoga, which means it’s another excellent activity to do on an active recovery day. It involves both low-intensity strength exercises and a lot of stretching, which will boost your blood circulation and improve your mobility and flexibility. Again, you can do Pilates at home or sign up for classes at your nearest gym.
7. Tai chi
This type of exercise is a low-impact form of martial arts with many benefits. You will build your strength, improve your balance, and develop total-body awareness. It consists of slow, flowing movements that help you activate your parasympathetic nervous system. That way, your body recovers from stress faster and your mind calms down. In other words, ta chi simultaneously boosts your fitness and helps you relieve pain.
Research even suggested a 12-week tai chi program could significantly relieve stiffness and pain caused by arthritis. Plus, as it’s a body-mind type of activity, you will also experience meditative benefits that help you cope with everyday stress.
8. Jogging
Also called a “shake out” by runners, jogging is a nice medium-intensity activity that will boost your blood flow and get more oxygen to your muscles, speeding up your recovery. However, the key to appropriate jogging is to pace yourself – you have to be able to talk effortlessly while jogging. If you can’t, that means you’re pushing yourself too hard, not allowing your muscles to recuperate. Sprints and hill drills are for workout days, not recovery days.
9. Hip and core activation exercises
Your core and hips give are what powers your every movement, so it’s very important you keep them strong and healthy. Your core includes your abdominals, low back muscles, as well as hip adductors, hip flexors, and glutes. If you work on this part of your body on your days off, you will be better prepared for intense workouts on your active days, whether they are strength or aerobic exercises.
Activating your core and hips will help them stay limber, which will also help them activate more easily when you’re training hard. The following are exercises you can do on your active recovery days: planks, fire hydrants, bird dogs, bodyweight glute bridges, and dead bugs.
10. Rowing
Just a few meters on a rowing machine can really speed up your heart rate – rowing is frequently added to circuits for a good reason. However, if you row at a steady rhythm, for example, with half of your strength, it can be a great activity for your active recovery day. Its benefits are even bigger if you add it after having an intensive lower-body workout because it allows your legs to rest while you’re activating your upper body.
It would be great to be able to go rowing down the river, but a rowing machine will suffice, too.
11. Hiking
There’s nothing better for your mental state and good mood than getting some fresh air in nature. Hiking is a medium to low-intensity activity that also provides you with benefits that can only be received in nature. It’s not the same to go out for a walk along the busy city streets. Hiking through a forest or anywhere else outdoors helps get rid of negative thoughts and improve mental health. If you add uneven terrain to your walking, you will also activate your glutes, core, and ankles.
12. Water aerobics
If you can’t swim or you simply don’t enjoy backstroke too much, then give water aerobics a try. Water aerobics is a great type of active recovery activity. More precisely, it’s a light-resistance and cardio-strength training. And, you still get that wonderful feeling of being in the water, let’s not forget that.
13. Rollerblading
Rollerblading will take you straight back to the 90s. This type of cardio activity will also challenge your motor skills and force your brain to think faster. Rollerblading also improves your body circulation and heart health. It is a low-impact training that includes various muscle groups, without you even noticing. There’s also less chance of an injury and, as we all know that already, it’s great fun!
14. Rock climbing
Rock climbing is another fun activity you can try on your day off. Just go to the nearest climbing wall and challenge yourself! It can be truly addictive and you won’t even be aware of the workout because you’ll be having fun.
Final words
Active recovery days are there to help your body recover from intensive training. You have to always keep that in mind. Don’t push yourself during your active recovery day – listen to your body and be gentle with it. That’s the only way you will stay fit and healthy in the long run.
