Regular exercise has endless benefits – you feel better, sleep better, improve cardio fitness, strength, mobility – the list goes on. But taking recovery days are also important. I’m not just talking about zoning out in a steam room or soaking up the warm vibes of the Vitality Booth salt & red-light therapy. While adding that type of recovery to your regular routine is without a doubt beneficial and feels great, I’m talking about active recovery.
Active recovery means including low-intensity movement on your rest days to complement your heavy training days. That might include taking a walk, doing a restorative yoga class, or going for a swim. It’s a chance to keep your body moving, use different muscles, and encourage blood flow. According to the American Council on Exercise, athletes recover faster by continuing to move at 50% of their maximum efforts. Think about how you feel after a good strength training session. You might be slightly sore but keeping yourself moving rather than flopping down on the couch for the day helps keep your muscles and joints active so you’re ready for the next workout. It also gives your body a break to prevent injury and avoid over-training.
Variety is the spice of life!
Another reason to incorporate active recovery days into your routine is to give yourself a mental break – or challenge. Going for a walk either by yourself or with a friend can be a refreshing change from your regular routine, preventing burnout or boredom. It also can help you come back stronger and stay consistent in your healthy habit of a regular workout plan.
Habits can serve us well, says TAC Executive Director of Fitness Services, Janet Warner.
If you currently have the habit of daily or almost daily workouts or you’re looking to get those habits started, active recovery days are extra helpful. The time you have dedicated to your daily movement is set in your schedule. The habit of packing your bag the night before is part of your evening routine.
However, your muscles and energy systems need a variety of intensities – some hard and sweaty and some more about general movement and mobility. Find activities that complement your intense workouts. That could be a gentle yoga class in between your hard running days or 30 minutes on the elliptical with some foam rolling in between your heavy lifting days.
Let’s not forget our social time. It can be a double shot of happiness when we can spend some time with friends such as meeting up for a Zumba class or for a walk as well as allowing our muscles an active recovery.
Need more ideas for recovery options?
According to the National Academy of Sports Medicine, it’s important to choose a low-intensity activity that keeps your heart rate between 30-60% of its max. If you can carry on a conversation while doing a certain activity, then it’s probably the right choice for you. Are you a runner? Try a jog or speed walk. Do you love spin class? Go for a gentle cruise on your bike. It doesn’t need to be long, but you should have a goal of going at your own pace. As all the trainers and group fitness instructors I’ve taken a class from say, “Listen to your body.” Active recovery is about taking time to
take care of your body, not pushing the limits. Save that energy for after you’ve had a recovery day and feel recharged and ready to come back stronger.
The Alaska Club’s Group Fitness schedule is full of recovery classes for you to try including yoga, mobility, and more. New for August, try the pop-up class Hot, Roll, & Release. This class at The Studio will use props like blocks and lacrosse balls, along with yoga, to help rehydrate your fascia and get deep into your muscles.
Did you know we also have mobility classes available in The Alaska Club app? Check out the variety of workouts, Les Mills, Categories, Wellness or Mindbody. Keep up your workouts at the club but remember to take time for active recovery days too. Your body will thank you!