Active recovery is the best way to give your body a rest between workouts while promoting lean muscle growth while reducing both fatigue and soreness.
Recovery is one of the most important parts of any fitness plan. Yet, all too often it’s overlooked. We tend to focus on the workout itself, and basic on numbers like how many miles were run or how much weight was lifted. But, none of that will have any real benefit if we don’t give our muscles time to recover afterward. And, this doesn’t simply mean lying down on the couch and binge-watching your favorite Netflix show. We’re talking about active recovery, which is the perfect blend of rest and movement, that will keep your body and mind feeling at its best.
If you are unfamiliar with what active recovery is, let’s take a closer look at the concept, and why it’s so important for people over 40. Moreover, let’s discuss how you can incorporate it into your weekly fitness routine without feeling like you are slacking off.
Why Recovery Matters Every time you exercise, you are stressing the body. And, this stress is a good thing as it helps to build strength, improve endurance, and improve your overall fitness levels. But after you have completed all that hard work, your muscles need time to repair themselves. Your energy stores will need to replenish themselves. And, your mind needs a break. Recovery is the process that allows you to come back stronger each and every single time, ready to take on the next big challenge.
Passive vs. Active Recovery Let’s start by clearing up a common misconception. Some people are under the impression that recovery means doing absolutely nothing. While there is a time and place for passive recovery, active recovery is the best way to maintain those workout gains . While passive recovery simply means vegging out on the sofa, passive recovery focuses on low-intensity movements that help to promote blood flow, reduce the amount of soreness, and keep you limber between workouts. You should think of active recovery as a middle ground between a tough workout and complete rest.
Why Active Recovery is Ideal for Women Over 40 As we get older, our bodies simply don’t recover as quickly as they used to. Our hormones begin to change, we have reduced elasticity in the muscles, and our cells take longer to repair. Active recovery will help to combat these challenges by keeping the blood flowing. It will also help to maintain flexibility and support mental well-being. Plus, it is the perfect way to stay consistent with movement without actually overloading your body.
Benefits of Active Recovery When we think about active recovery days , we are not talking about things that are simply nice to have, we are talking about days that are essential to any workout routine.
Improved Circulation and Muscle Repair Active recovery has many benefits, especially when it comes to blood circulation and muscle repair. Gentle movement helps to increase the amount of blood flow to the muscles, which delivers much-needed oxygen and nutrients. This will help to speed up the repair process and flush out waste products like lactic acid. After all, lactic acid is what causes the soreness.
Reduced Soreness and Stiffness Have you ever noticed how a short walk can actually make your legs feel better after a long, tough workout? This is what active recovery is all about. When you keep your muscles moving, you prevent stiffness from occurring and reduce the delayed onset of muscle soreness. This will help you recover faster, and feel better in the process.
Mental Rejuvenation and Stress Relief Of course, we can’t forget about the connection between the mind and the body. Active recovery could help to lower cortisol levels, reduce stress, and leave you feeling more refreshed. Activities like yoga and swimming are excellent forms of active recovery. It’s not simply about repairing the muscles that were damaged during the workout, it’s all about restoring your whole self and mental well-being.
Examples of Active Recovery Activities So what exactly is an active recovery activity? No, active recovery doesn’t simply mean doing watered-down versions of your regular workout. Instead, it’s about choosing activities that feel restorative, and non-taxing.
Walking or Light Jogging When you go on a brisk walk or an easy job, you are engaging in one of the simplest ways to stay active without overdoing it. This will help to get your heart pumping in order to boost circulation, while still giving your body a break from more high-intensity movements. Plus, when you choose to walk outdoors, you can do amazing wonders for your mental health .
Gentle Yoga or Stretching When it comes to active recovery, yoga is the MVP. Not only does yoga help to improve flexibility, but also raises attention spans and promotes mindfulness. All of this is done without putting any strain on your body. You should focus on poses like cat-cow, the child’s pose, or the seated forward fold. These will provide you with the maximum amount of relaxation that will help you feel better after every workout.
Swimming or Aqua Exercises There is just something magical about heading out to the beach or taking a dive in the swimming pool. Swimming provides you with a full-body, low-impact workout that will help to support your joints while engaging all of your muscle groups. Aquatic exercises like aerobics are an excellent way to stay active without stressing your body.
Foam Rolling and Mobility Work Lastly, you have foam rolling. Foam rolling targets tighter spots in your muscles, and helps them to relax and recover more completely. When you combine foam rolling with light mobility drills, you can enhance your overall range of motion and ease any lingering tension.
How to Structure an Active Recovery Day So, what exactly does an active recovery day look like?
Keep It Low-Intensity Always make sure to choose activities that keep your heart rate as low as possible. You want your movements to be gentle on the body. And above all, the goal is to feel better and not to exhaust yourself any further.
Aim for 30-60 Minutes You won’t need to dedicate hours for active recovery, even a half-hour walk is more than enough to help your body recover on your rest day. Try going for a short half-hour walk, then spend another 10 minutes stretching out on a foam roller.
Listen to Your Body Pay close attention to your body on your rest days. You may feel that on some days you want to do a bit more, while on other days far less. Learn to understand your body’s energy levels, and adjust your recovery accordingly. Always remember, that active recovery should feel restorative and not draining.
Signs You Need More Active Recovery Is there a way to know if you’re actually skimping on your active recovery? Yes, and your body has many different ways of letting you know.
Persistent Soreness If you feel as if you are constantly sore, there’s a good chance that you aren’t getting enough downtime. Persistent soreness is a sign that you need more active recovery in order to repair between workouts.
Decreased Performance If you find yourself struggling with workouts that used to feel easy, then you might be overtraining your muscles. Decreased performance is another excellent sign that you need to spend more time recovering in between each workout.
Fatigue and Irritability Then there is fatigue and irritability. If you feel tired or moody, this could be an indication that your body and mind are simply overstressed. If you notice this or any of the other signs, then you may need to spend more time recovering.
Active Recovery Is Progress More importantly, is that active recovery is a step forward in your fitness journey. When you give your body the chance to recover, repair, and rest, you are setting yourself up for better performance in the future. Proper active recovery can result in fewer injuries and create a more sustainable routine. So, while you may be tempted to push through the soreness or skip your recovery day, always remember that rest is when the magic really happens. So, throw on a pair of walking shoes, take a dip in the pool, or roll out your yoga mat.
