Active recovery: how does it work and how do you start?

Benefits of Active Recovery

Rest is a must after physical exertion. You can't skip that. Active recovery is not a replacement; it's a way to help you feel smooth and physically good after an intense workout. First and foremost, make sure you sleep well and eat properly after the exertion. Without these two, your recovery is significantly compromised.

Below, you'll find the benefits that people often experience when they start with active recovery. These benefits are also confirmed in this study.

• Improved blood circulation
• Removal of muscle acidity
• Reduced muscle soreness (or shorter periods of pain)
• Increased flexibility and mobility

Active Recovery: 3 Ways

Want to incorporate an active recovery session into your routine? Here's how:

1. On a Rest Day

Rest days help you recover and build strength so you can handle more in the future. If you prefer to do as little as possible on your rest day, try filling it with something different:

• Go for a nice walk with a friend and top it off with a (fitproof) drink at a forest café.
• Engage in gentle cardio like dancing, low-impact aerobics, or casual swimming (swimming in a heated pool is a treat).
• Plan a gentle form of yoga. Restorative yoga focuses on recovery and consists mainly of relaxed ground poses and stretching. Also suitable for men.
• Get a foam roller or massage gun, focus on the strained body parts, and roll yourself ready for your next workout.

2. During a Workout

You can also facilitate your recovery between two sets or during the cooldown:

• Keep moving, don't sit but keep walking.
• After your workout, during the cooldown, you can cycle/jog/dance/walk at a slower pace. Maintain an intensity between 50-70% compared to normal exertion. It's important to hold back and not overload your body.

3. After a Race or Another Big Event 

If you've just completed a half marathon, exercising is probably the last thing on your mind. However, it's beneficial for your recovery to stay in motion. Keep it simple: take a short walk or do your grocery shopping by bike.