Active Recovery

Why do we need rest days ?

Exercise causes temporary reduction in performance which is followed by an adaptation/ recovery period that improves the bodies performance. Your body does this to protect itself however we have learned that with training we can get our body to do incredible things if done properly… Like grow muscle, jump higher, run further faster.

General Adaptation Syndrome

Training Stimulus / Stress / microtrauma
Fatigue
Recovery
Supercompensation (meaning fitness levels surpass previous levels)
(See Figure below)

How to make the most out of Rest Days / Active Recovery Days ?

Well, it all depends ......

Step 1: Assess

Firstly you need to ask yourself: ‘How hard was the match / session? Heavy lifting? DOMS?’

If it was a tough session yes get some active recovery in (see below)! it will help recover faster

Use your active recovery days to improve your weaknesses i.e. mobility issues / light barbell technique work (if lower body was used in the heavy/ strenuous previous session no problem practicing light upper in the active recovery session to keep it interesting)

HOWEVER… a lot of people forget the basics. We would advise starting by ticking the boxes in Level 1 first. There is no point in trying to skip the basics. HOWEVER everyone does skip the basics and a lot of the time it usually falls short.

As an example, the response we ALWAYS get to level 1 when we speak about Nutrition to an athlete or client is: ‘My Nutrition is fine.’ We guarantee you that we could help you with that or the professional nutritionists over at The Fit Clinic could do a lot with you to improve this area too.

Step 2: Ensure to work through the levels

Level 1: Hydration, Nutrition and sleep.

1. Hydration 2. Nutrition 3. Sleep

Level 2: Start Moving

1. Active recovery (body needs to be flushed out through movement)

lymphatic system

Light Cardio 10mins (blood flow) pick one

○ Light jog (120-140 BPM or working at 20-30%)

○ Low intensity Cycle (1 20-140 BPM or working at 20-30%)

○ Non strenuous swimming (120-140 BPM or working at 20-30%)

Myofascial Release (Decrease DOMS + improve flexibility)

Foam roll (slow find sore spots)

Mobility / Movement Phase
World's Greatest Stretch
Bodyweight squat Practise Depth (get comfortable ass to grass)
Hip Hinge (Kang Squat)

Level 3: Massage Guns, Compression Pants…

Massage Guns, Compression pants etc. You name it people use it.

ACTIVE RECOVERY HAS TO LOW INTENSITY YOU DON'T WANT TO ADD ANY EXTRA STRESS WHEN TRYING TO RECOVER

FOAM ROLLING

BASIC GUIDE - FIND A SORE AREA ON STAY ON IT

Foam rolling areas :

10 rolls on calves lower part then upper thicker part
10 rolls on each Hamstring
10 rolls on each Groin
10 rolls on quads hitting inside middle and lateral
Trigger point hip flexors
10 rolls on each glute
10 rolls on each latt
10 T-spine (shoulder blades pulled apart)

Recovery... Is it worth it?