Active vs. Passive Recovery: Which One Is Better for You?
The right kind of recovery can make a huge difference when it comes to your next workout.
When it comes time for a rest day, you might be wondering exactly which kind of resting to do. There are two main types of recovery: active and passive. Choosing between active vs. passive recovery can be confusing. While we talk a lot about recovery before, during, and after workouts, how do you know if you’re recovering correctly for what your body needs?
What Is Active and Passive Recovery?
Active Recovery is moving in a way that supports your body's recovery, meaning it's lighter and less physically intense than a regular workout. Think of it as a low-intensity effort for the purpose of loosening muscles and breaking up soreness. Passive recovery, meanwhile, is exactly what it sounds like: "Healing that occurs when the body is allowed to rest with no effort or extremely minimal energy output.
Benefits of Active Recovery
Mid-workout, the purpose of this active recovery interval is to flush the body of lactic acid and hydrogen ions, which damage and fatigue the muscles. Active recovery is often an important part of the cool-down phase as well.
Post-workout active recovery—either immediately following exercise or on its own day—can reduce inflammation and stiffness and can also help clear the lactic acid buildup in your muscles.
When to Choose Active Recovery
Active recovery is most critical for athletes after a race, such as a marathon or a triathlon. It’s often one of the most undervalued parts of your training. However, it massively helps to prepare your body for the next race or period of heavy training by promoting blood flow to your joints and muscles to aid recovery.
Benefits of Passive Recovery
The counterpart to active recovery, passive recovery allows for the body to recover on its own, without movement as a catalyst.
When to Choose Passive Recovery
The most common reason for taking a passive recovery interval is injury, but illness and overtraining also call for a true rest day. Symptoms of overtraining like persistent fatigue, decreased performance, and mood swings can all indicate that it’s time for a break. And if your body is busy fighting off germs like a seasonal cold or flu, you should take a full rest to make sure all your energy is directed toward healing (and so you don’t sneeze on your gym neighbor).
It’s always good to have at least one passive recovery day per week in your routine, regardless of other factors, to make sure your body gets time to rest.
The effects of active vs. passive recovery are slightly different, but when used correctly, both can help you maintain your best level of fitness. Remember: The decision to take a recovery day should be based on how you feel, rather than any objective measure of effort. Listen to your body!
Maximizing Recovery for Enhanced Performance
You can’t perform at your best if you’re running at 100 percent all the time. Pay attention to both your physical and mental status, and make sure you’re tending to your needs outside of the gym as well. Proper nutrition and hydration are key for both your body and mind, as is getting enough sleep. You can also look into techniques like foam rolling and stretching, or even specialized compression garments to make sure you’re tending to your body as best you can.
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