After an intense workout, it can be tempting to lie down on the couch and let your body recover in complete rest. But what if gentle movement could actually help you recover faster? That's the idea behind active recovery.
In contrast to rest days, which are completely silent, active recovery training uses gentle, regenerative movements to reduce muscle soreness, improve blood circulation, and keep your body fit for the next workout.
In this article, you'll learn how active recovery impacts the results of your main workouts, and we recommend five routines you can try at home.
What is active regeneration?
Active recovery gives your muscles a little TLC. It's not a total rest, because your body is still moving, but only at a gentle pace. This means light walks, relaxed indoor cycling, yoga, or even some gentle stretching.
The goal is to get your circulation going, get rid of sore muscles, and help your muscles recover faster.
If you train too much and forget to rest, you might even plateau or regress. More training isn't always the solution: sometimes it's better to give your body a break from strength training so it can recover.
Furthermore, this prevents you from feeling stiff and exhausted the day after a strenuous workout.
Types of active regeneration
Active recovery means keeping your body gently moving so that your muscles heal faster, the pain subsides more quickly, and you should see initial results when you start training again.
Some great ways to do this are:
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light cardio training
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Yoga and stretching
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Foam Rolling
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light strength exercises
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Mobility exercises
5 active recovery routines you should try
You can try many great active recovery routines, from yoga to light walking or cycling. Try different things to find something you enjoy. Maybe yoga isn't your thing, but you prefer stretching and foam rolling. Or perhaps you want to move more and prefer indoor cycling or swimming.
Try these five active recovery routines and find out which ones work best for you.
Workout 1: 30-minute indoor cycling
Indoor cycling is one of the best methods for active recovery training. If you're looking for an indoor bike for home use, this is a great option. Speediance VeloNix Indoor cycling bike: a compact and elegant option.
Workout:
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5 minutes with low resistance on a flat surface (resistance 1-5)
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10 minutes with higher resistance on a flat surface (cadence 60-80 rpm)
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10 minutes with a slight incline (cadence 60-80 rpm)
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5 minutes cool-down on a flat surface (resistance 1-5)
Workout 2: 30-minute Pilates for beginners
Pilates is a gentle training method originally developed by Joseph Pilates to to help soldiers of the First World War recover from their injuriesIt is ideally suited for exercises to strengthen the core, increase flexibility and mobility, and improve balance and coordination.
You don't need to be a Pilates guru to get started. You can find great videos online, or you can try this simple Pilates routine:
Workout:
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Pelvic flexion (10 repetitions): Lie on your back, bend your hips Knee and place your feet hip-width apart. Lift your hips upwards and push off with your heels to form a bridge.
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Chest raise (10 repetitions): From the bridge position, lift your head and shoulders off the mat to warm up your torso.
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The Hundred (100 repetitions): Lie on your back, lift your head and shoulders and move your arms while keeping your core engaged.
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Roll up (5-8): Roll up from a flat lying position into a sitting position using your torso muscles.
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Leg circles (10 repetitions per leg): Lie down, lift one leg and draw small, controlled circles.
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Side kicks (10 repetitions per leg): Lie sideways on the mat and kick your top leg forward and backward to train your glutes and thigh muscles.
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Scissor lift (20 repetitions alternating): Lie on your back, raise your legs and alternately perform scissor-like movements to train the hamstrings and core muscles.
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Supine spinal twist (5-8 repetitions): Lie on your back, bend one knee and carefully cross it over your body while keeping your shoulders flat on the floor. Hold this position briefly and then switch sides.
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Active resting pose (1 min): Lie flat on your back, relax your arms at your sides and gently rock or roll with light pressure over your spine to release tension.
Workout 3: 30-minute yoga and stretching
If you enjoy yoga, your active recovery days are the perfect opportunity to practice your Warrior II pose. After strenuous training days, yoga and stretching help your muscles recover faster. You'll also feel much better after a few Savasanas and downward-facing dogs.
Workout:
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Cat-cow: 1 min.
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Downward-Facing Dog to Plank Flow: 1 min.
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Deep lunge with lateral stretch (each side): 1 min.
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Standing forward bend: 1 min.
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Sun Salutation A (3 rounds): ~5 min.
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Warrior II to reverse Warrior to extended side angle (each side): 2 min.
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Chair position for forward bend (2 rounds): 1 min.
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Half split pose (each side): 2 min.
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Seated turn (each side): 2 min.
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Bridge pose: 1 min.
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Pigeon pose (each side): 4 min.
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Seated forward bend: 2 min.
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Butterfly stretch: 2 min.
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Supine spinal rotation (each side): 2 min.
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Savasana: 2 min.
Workout 4: Mobility and activation of the entire body
With full-body mobility and activation sequences, you can improve your flexibility and range of motion and get your body moving to get rid of pain and fatigue. This can be done entirely without weights or resistance bands.
Workout:
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Cat-cow stretch: 1 min.
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Quadruped position with rotation of the thoracic spine: 1 min. per side
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World's best stretch with twist: 1 min. per side
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Hip flexor stretch with overhead reach: 1 min per side
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90/90 hip change: 2 min.
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Glute Bridges: 2 min.
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Dead Bugs: 2 min.
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Side shell openings: 1 min. per side
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Bird Dogs: 2 min.
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Standing hip circles: 1 min. per leg
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Hold deep squat for 2 minutes.
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Lateral lunges: 1 min. per side
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Inchworm Walkouts in push-up position: 2 min.
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Shoulder dislocations with ligament or rod: 2 min.
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Scapular Wall Slides: 2 min.
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YTW shoulder raises on the floor: 2 min.
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Bear Crawl forwards/backwards: 2 mins.
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Reverse lunges with squats: 1 min per side
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High knees in place: 1 min.
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Jumping jacks: 1 min.
Workout 5: Foam rolling and self-massage of the fascia
Foam rolling and self-massage are excellent choices for active recovery days, especially if you're feeling stiff or tense. A foam roller or massage ball can target tight muscles, improve circulation, and speed up recovery between workouts.
Workout:
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Start by sitting on the floor with a foam roller behind you.
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Roll out your upper back: Position the roller under your shoulder blades, support your head with your hands and roll from your mid-back to your upper back for 2 minutes.
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Thoracic spine extension: Pause with the roller under the mid-back, extend arms overhead, open the chest, hold for 30 seconds and repeat 2-3 times.
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Relaxing the posterior deltoid muscle: Move to the back of the shoulder and gently roll a small area on each side for 1 minute.
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To relax the gluteal muscles: Sit on the roller, cross one ankle over the opposite knee, lean slightly towards the crossed leg and roll the gluteal muscles for 1 minute on each side.
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Piriformis muscle relaxation: Remain in the same position, apply additional pressure by leaning further into your hips, and roll a small area for 1 minute on each side.
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Hamstring rolling: Place the roller under your thighs and support yourself with your hands on the floor. Roll for 2 minutes from just above your knees to your sit bones.
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Adductor rolling: Lie face down with one leg bent to the side. Place the roller on the inside of your thigh and roll for 1 minute on each side from the inner knee to the groin.
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Hip flexor relaxation: Gently move the roller towards one hip and roll for 1 minute on each side from the top of the thigh to the front of the pelvis.
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Calf roller: Place the roller under the calves, support yourself with your hands behind your calves and roll for 2 minutes from your ankle to just below your knee.
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Achilles tendon/ankle relaxation: Focus the roller closer to your ankle and perform small rocking movements on each side for 30 seconds.
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Anterior shin muscle roll: Turn around, place the roller under your shin and roll gently for 1 minute on each side from the ankle to just below the knee.
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To loosen chest muscles: Lie face down at an angle, place the roller under your chest and gently roll from side to side for 1 minute on each side.
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Loosen your neck (gently): Lie on the floor, place a small ball or roll under the back of your head and slowly nod your head from side to side for 1 minute.
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Back roll: Place the roller vertically under your spine, extend your arms in a T-position and slowly roll from one side to the other for 1 minute.
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Finish your workout with 1-2 minutes of deep breathing while lying with a roll under your spine to open your chest and relax.
The benefits of active regeneration
Unlike complete rest, active recovery involves low-intensity exercises that regenerate your muscles, reduce fatigue, and prepare you for your next workout. Beyond the physical benefits, it also promotes mental well-being and keeps you connected to your fitness program.
Improved muscle regeneration
Low-intensity exercise increases blood flow to tired muscles. This allows your blood to transport vital nutrients and oxygen while simultaneously removing metabolic waste products. It can also reduce muscle soreness and stiffness, helping you recover faster after intense workouts.
Lower risk of injury
Active recovery keeps muscles and joints moving without overloading them. It also promotes flexibility, mobility, and joint health, and can reduce the risk of strains or overuse injuries.
Improved blood circulation
Even light activities like walking, swimming, or indoor cycling stimulate blood circulation. This promotes efficient nutrient supply and waste removal throughout the body. Improved blood flow supports overall recovery and increases energy levels.
Benefits for mental health
Gentle movement during active recovery can help reduce stress, improve mood, and solidify positive movement habits. It provides a mental realignment while keeping you connected to your fitness routine.
How often should you practice active recovery?
You should do active recovery every week, ideally at least once a week. If you take days off from strength training and hard workouts, it's always recommended to do light active recovery.
Even if you don't feel like doing a full workout, you can always opt for a 20- to 30-minute light walk, swimming, or indoor cycling.
Frequently Asked Questions
What does an active recovery day mean?
An active recovery day means you avoid strenuous training and give your body time to recover by doing gentle sports like swimming, Pilates, yoga, or foam rolling. In short, it's about moving without overexerting yourself.
Which exercises are considered active regeneration?
Any light cardio and joint-friendly exercise can be considered active recovery. Examples include cat-cow stretches, jumping jacks, planks, high knees, roll-ups, bodyweight squats, and so on. Light cycling, swimming, and walking also count as active recovery exercises.
How effective is active regeneration?
Active recovery is so effective that it's considered essential. If you neglect active recovery and overtrain, you might find that you don't build any muscle. Find a gentle sport you enjoy and incorporate it into your fitness program.
Active recovery promotes healing, reduces muscle soreness, and prepares you for future training sessions.
Active recovery helps your body recharge, combats stiffness, and gets you closer to your fitness goals. Light cardio exercises, stretching, mobility exercises, and gentle movements give your muscles time to recover, ensuring you're stronger for your next workout.
If you want to maximize both your training and recovery, the right equipment makes all the difference. For strength training sessions, you should get the Speediance Gym Monster 2 look at it. And on days of active regeneration, the Speediance Velonix so that you stay active without overtaxing your body.
