Training. Yep, it’s hard work. No one’ll ever deny that. And it doesn’t matter what you’re training for. It could be a race, competition, game or to nail your WOD and PR. Training and being healthy takes time, effort, dedication and drive. You can’t just say you want to be your best. You have to work for it and persevere.

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Day after day, pushing, working, lifting or running, it takes a lot out of you. The rewards however  are amazing and the sense of accomplishment you feel after reaching your goals- untouchable. But one thing’s for sure, even with all that training something has to give. Something many have trouble doing because we’re programmed to go, go go. What is it? Rest. It’s hard to do, but you need it. 

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Ask any fitness coach, athlete or trainer. If you want to be your absolute best, gain strength and reach your goals, you have to rest. 

What does recovery or rest look like?

Rest days come in two forms, active and passive. Active recovery or active rest refers to low intensity physical activity following a high intensity workout. Passive recovery is “true” recovery and involves taking a complete break from physical activity. Most marathon runners or those competing in high intensity lifting events choose passive recovery days to recoup and recover. On these days, you’re not putting any stress on your muscles or joints. Basically, you go through the motions of your day to day, then stay off your feet. 

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So which type of recovery is right for you? That depends on your individual goals and training. When push comes to shove, no matter what you do, giving yourself permission to take a break is essential. After reading this article you’ll realize how important recovery is and learn some ways to incorporate it into your workout regime. Trust us, your body will thank you. 

Active Recovery

Both types of recovery offer benefits but those who have a tough time giving up physical activity tend to lean more towards active recovery. Instead of taking the day off completely, they’ll incorporate a gentle workout or slow movement into their routine. And I don’t blame them.  When you’re used to moving and working out almost daily, not moving is hard to do.

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Try working in some of these low intensity workouts on your active recovery days. 

Yoga. 

Yoga is a great way to reduce stress, alleviate anxiety and improve flexibility. Yoga has also been linked to increased strength which improves your overall athletic performance. Yoga isn’t just about quiet meditation, it’s about gentle movement and connecting with your breathwork. Together these two components help athletes and gym goers improve their overall ability, leading to better results and more stamina/endurance. 

Walking. 

Walking is an amazing low intensity workout because you’re still moving your body but are decreasing muscle soreness at the same time. Walking also increases circulation which is a bonus. Walking also provides a sense of calm and increases feel good endorphins in your body- especially when you head outside. Just being in nature is a motivator, the fresh air and calm of what’s around you is invigorating. All that together is huge for your mood and health. And since many choose to walk with friends or family, you’ve got a built in support system. We know the importance of a workout buddy. Working out with a buddy is a fantastic way to stay on track, gain support and meet your goals faster.

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Swimming. 

Swimming is yet another great option for active recovery. You can jump in, tread water, swim laps or complete underwater strength exercises that take the pressure off your joints. The water’s buoyancy allows you to perform different strength training moves with ease. You’re still working, just not with the added pressure. Swimming also provides muscle relaxation and a different way to stretch. Have you ever stretched in a pool? It’s cool (literally) and a great way to work your core. 

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One of the biggest benefits of active recovery days is that the low intensity exercise puts less strain on your joints and gives your muscles a chance to repair and rebuild. Remember talking about swimming earlier? This is exactly why.  Working out hard 5 or even 6 days a week is tough on your body but with low intensity movements or exercise, you stay on track while allowing for a much needed break. Engaging in active recovery also increases blood flow to your muscles, helping them recover faster.

Active recovery days also add variety and balance to your already challenging workouts.Doing the same thing week after week, is mundane and you become more susceptible to plateauing results. Mixing things up a bit, and incorporating a variety of different exercises and options into your plan, prevents boredom and keeps you propelling forward.

What About Passive Recovery?

For some, passive recovery is the way to go. And hey, whose not to say we should all incorporate a complete rest day into our routine. There’s no right or wrong, it’s really about your body and what it’s telling you it needs. One week you may feel great and workout everyday, while others, you need the break. No matter what you choose, do it with pride and confidence keeping your unique needs in mind. 

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Options for passive recovery might include cold-plunge therapy where you submerge your body in temps that assist in muscle recovery and healing, sauna therapy  where you sweat out your toxins, or quiet meditation. All these options are great. They help you  reset, recharge and help your body repair. 

Workout, Rest, Recharge, Repeat

Working out is a way of life. It’s something we do to be strong, healthy and achieve our best. So why ignore one of the most important aspects of that success- rest. We put ourselves to sleep each night with the hope that our body recharges and is ready to go the next day. Exercise and fitness are the same. You’ve got to plan in rest-  alleviate your aches, decrease pain and reach your full potential. Passive, active, it’s up to you just make sure to have a plan and stick with it. 

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