Why should you have an active recovery after exercise? (benefits and best practices)

There is no doubt that the way you exercise and perform the exercises can affect the results you get. By keeping some points in mind, you can practice better and get better results. This is not new and many people are aware of it. But what many people may not pay attention to is how they spend their time after training. Do you know anything about recovery after exercise and active recovery?

BingMag.com Why should you have an active recovery after exercise? (benefits and best practices)

There is no doubt that the way you exercise and perform the exercises can affect the results you get. By keeping some points in mind, you can practice better and get better results. This is not new and many people are aware of it. But what many people may not pay attention to is how they spend their time after training. Do you know anything about recovery after exercise and active recovery?

It has probably happened many times that your whole body hurts after exercise and every movement you do leads to muscle cramps and pain. Those who are new to sports or those who are starting a new exercise program are very familiar with this situation. It doesn't matter if you are a runner or a bodybuilder or a fan of any other sport; In any case, the recovery and recovery of the body after exercise is very important and you should not ignore it.

If the body is tired and lacks energy, it can lead to pain and reduced sports performance. In these situations, you should give your body a chance to rest so that it can rebuild its strength. There are various methods for body recovery, one of which is active recovery.

Active recovery refers to performing various physical exercises and activities that reduce muscle pain and improve the body. With the help of these exercises, you can prepare for sports sessions earlier and get the most out of exercising.

In this article, we want to examine this type of recovery and see how you should do it. We also take a look at its benefits and the best exercises for active recovery. So stay with us.

What is active recovery?

BingMag.com Why should you have an active recovery after exercise? (benefits and best practices)

Recovery Active refers to keeping the body active while resting. That is, instead of sitting and doing nothing, you keep your body dynamic and active so that the muscles can rest and prepare for the upcoming exercise sessions.

Activities that you should do during active recovery. and they put a little pressure on the muscles and joints. Their lightness means you don't put your body at risk of injury and overtraining, while also preventing laziness and inactivity.

Overall, this will help you keep your heart rate up. You're going to burn some calories, soften your joints, reduce muscle soreness, and get much better results from your intense workouts.

  • Can you keep exercising despite muscle pain?

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    Benefits of active recovery

    With active recovery, you can guarantee your health and see your progress. In the following, we have listed the benefits of this work.

    1. Reduces muscle soreness and fatigue

    Experts believe that active recovery can treat post-exercise soreness and fatigue by increasing blood flow to the muscles and reducing the build-up of lactic acid, which leads to soreness. slow.

    2. Increases the speed of recovery and recovery

    By removing lactic acid from the muscles, you can recover faster and prepare for exercise. Active recovery can remove lactic acid faster and recover the body compared to rest.

    3. Increases muscle strength

    Increased blood flow helps remove waste material from the muscles and allows the muscles to repair and grow. This issue also affects the increase of strength and power of muscles with the passage of time.

    4. Reduces the chance of injury

    By keeping your muscles and joints active while you rest, you can improve your body's function and reduce the chance of injury. Active recovery allows you to continue to improve and keep your mind and body ready to minimize the possibility of injury.

    Active and passive recovery

    BingMag.com Why should you have an active recovery after exercise? (benefits and best practices)

    Passive recovery means resting and not moving. In fact, you are waiting for your body to recover without any special activity. Passive recovery is the best option for those suffering from illness or injury. In this situation, you should give your body enough time to recover.

    Active and passive recovery are both important and have their own characteristics. When you do intense sports and you want to exercise regularly, you should go for active recovery so that your body always stays healthy and ready. Sometimes you can have passive recovery to conserve your energy. When you suffer from a certain illness or injury, you should stop exercising for a while and get help from passive recovery to heal your body.

    What are the types of active recovery?

    Active recovery It has several types and different categories. In the following, we will take a look at these types, then find the best sports for We go to active recovery.

    1. Slowing down exercise

    When doing fast-paced sports, including running, you can slow down and walk to allow the body to recover. Instead of completely stopping and resting, you still have physical activity and do active recovery.

    2. Cooling the body

    Cooling the body is also a form of active recovery. You will get help from various exercises such as stretching movements to remove lactic acid from the muscles and by eliminating inflammation, you will reduce pain and fatigue.

    • 15 suitable movements to cool down the body From sports

    3. Doing light and gentle sports

    Getting help from light and gentle sports is also a form of active recovery. These exercises increase your heart rate and blood flow and make you full of energy and vitality. You can go to these sports on your rest days and increase the speed of muscle recovery.

    What sports are suitable for active recovery?

    You can do well by doing the following exercises and sports. Activate your body's recovery and reduce muscle pain and fatigue.

    1. Using a foam roller for active recovery

    BingMag.com Why should you have an active recovery after exercise? (benefits and best practices)

    A foam roller can be considered a wonderful tool that works in sports. It strengthens you and reduces injuries. Many athletes use this device because it has many benefits for improving health and recovery after exercise.

    Foam rollers are inexpensive and easy to use. With the help of this device, you can improve the flexibility of the body, increase the range of motion of the joints, strengthen blood circulation, lower the level of the cortisol hormone and stress, reduce the pain and bruises caused by exercise, and also prevent injuries. Avoid.

    Most exercise-related soreness occurs when muscles and fascia (the curtain-like layer of connective tissue that holds muscles or muscle groups in place) twist and contract.

    You can do various stretching movements on this device or just use it for muscle massage. Massaging the muscles with a foam roller can help relieve cramps and sprains and even prevent the formation of muscle imbalances. Overall, this device has many benefits and it is recommended that you definitely use it.

    If you are recently injured or feel pain while doing this exercise, see a doctor and see if foam roller training is right for you. Is it right for you or not? If you are compatible with it, take help from this exercise to maintain the health of your muscles.

    2. Using a rowing machine

    BingMag.com Why should you have an active recovery after exercise? (benefits and best practices)

    Exercising with a rowing machine is very intense and burns a lot of calories. But if you do it slowly and at a low speed, it can be a gentle exercise suitable for active recovery. and keeps it active so that the muscles are well stretched and softened and the joints recover.

    3. Yoga

    BingMag.com Why should you have an active recovery after exercise? (benefits and best practices)

    Although some yoga exercises can be intense and challenging, the sport is generally an activity. It is light and relaxing. Yoga stretches and softens the muscles and improves the range of motion of the joints. By doing this exercise regularly, you can have an active recovery and revitalize your body.

    Yoga can improve blood circulation, regulate blood pressure, strengthen the body's respiratory system, and cardiovascular endurance. increase, increase the resistance of the body, improve the digestive system, strengthen the immune system, improve sleep and also increase life span. And these are only a small part of the benefits of this amazing sport.

    Of course, remember that if you have not done yoga exercises before, it is better to go for simple exercises first and do not push yourself to avoid injury.

    • 5 great and simple yoga moves that are suitable for beginners

    4. Walking

    BingMag.com Why should you have an active recovery after exercise? (benefits and best practices)

    Walking is also a light exercise that you can do whenever you want. Walking is one of the best sports for active recovery and has many health benefits.

    Various studies have focused on walking and its health benefits. For example, several studies have shown that daily walking can increase feelings of youth, vitality, and health. One of these researches was conducted on the topic of "walking as a way to prevent weight gain".

    This research found that walking and taking daily and regular steps can be as beneficial as going to the gym and even more useful. Be considered. The findings of this research show that people who walk are usually thinner and have a more appropriate weight than There are those who go to the gym or do periodic and tension exercises regularly.

    Fast and purposeful walking for at least 30 minutes a day is associated with a decrease in "body mass index" and a smaller waist circumference, and this It is an advantage over those who are not good at walking. What is more noticeable is that these results and benefits have been greater especially in women, people over 50 years old and the weaker sections of the society, precisely those who are more involved in the problem of obesity.

    Walking as a standard solution and It is considered effective that anyone can do it at any time and place without the need for any equipment or cost. In the past years, it has been proven that walking protects you from various problems and diseases. Among these diseases and problems, we can mention the following options:

    • Obesity
    • Heart diseases, high blood pressure, coronary artery disease
    • Diabetes
    • Depression and neurological disorders
    • Dementia, Alzheimer's and cognitive disorders
    • Arthritis
    • Hormonal imbalance
    • Tension Premenstrual
    • Thyroid disorders
    • Fatigue and low energy

    In addition, walking can help you manage your weight, Fight depression and boost mood, improve bone and joint health, and live a healthier life overall. To recover, you can take a gentle walk in the open air or on a treadmill for 15 to 60 minutes and recover your body well.

    5. Swimming

    BingMag.com Why should you have an active recovery after exercise? (benefits and best practices)

    Swimming is the best choice for active recovery because your body is very active when it is in the water. It becomes light and soft and bears little pressure. In general, although swimming is more popular among children and teenagers and many see it as fun; But this sport can have many benefits for the health of all people of any age.

    Swimming has many benefits for the body and mind and can improve your overall health in a short period of time. Interestingly, you don't have to swim like an Olympic athlete or spend hours in the pool to get these benefits. Among the most important benefits of swimming for health, we can list the following options.>Suitable for those with certain injuries or illnesses

  • Suitable for those with asthma
  • Suitable for people with MS
  • Burns high calories
  • Improves your sleep
  • Swimming makes your brain work better
  • Reduces stress and improves mood and mood
  • Lowers your blood pressure
  • Increases your life span
  • Swimming can reduce your risk of heart disease
  • Reduces back pain
  • It is a wonderful alternative to intense sports
  • It is not dangerous for pregnant women
  • It is also suitable for children
  • It does not have a special cost
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Athletes who perform intense and fast sports regularly go for swimming in water to reduce stress and pressure on their body and strengthen their muscles. Recover Ved. Also, due to the benefits of this sport, they can improve their health and improve their sports performance.

  • What are the benefits and types of swimming and how does it help to maintain health?

6. Using the skiware device

BingMag.com Why should you have an active recovery after exercise? (benefits and best practices)

Skiware is a sports device that puts a little pressure on the joints and walking, running and simulates climbing stairs. This device engages the lower body and the upper body at the same time and leads to an increase in heart rate and calorie burning.

Skiwear apart from the effect it has on the aerobic system and cardiovascular health, that is, the benefit that all aerobic sports have in They know, it helps to engage the whole body and does not put a lot of pressure on the joints. That means you can easily exercise with it without worrying about injury. This makes Skiware a great option for those who are injured or want to have an active recovery.

Skiware is graded and you can make it easier or harder to work out according to your fitness level. Your body adapts. Undoubtedly, if you increase the resistance of the device and your speed, you can get a much better result. But for active recovery, you need to reduce the pressure of the device and exercise slowly so that the muscles recover. . This is an important tip for beginners. With the help of Skiware, you can exercise well and not worry about doing it incorrectly, because the way the device moves does not allow you to get out of rhythm. This is an important point for recovery and injury reduction.

Tips to speed up recovery

You are here to help. Apart from light sports for active recovery, you can also use some other strategies to increase the speed of recovery and recovery of your body. The following tips will help you get your body ready for the next exercise sessions sooner.

  • Sleep more
  • Listen to music
  • Before bed Consume protein
  • Eat protein in the morning
  • Drink cocoa milk
  • Consume cherry juice
  • Drink a lot of water
  • Go for massage therapy
  • Consume some protein before exercise
  • Eat protein-rich foods after exercise
  • Take a nap during the day
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  • Use tight sports clothes
  • Take a cold shower
  • Help with anti-inflammatory drugs

If the body is tired and Not having enough energy can lead to increased pain and decreased sports performance. In these situations, you should give your body a chance to rest so that it can restore the lost strength and power. Despite this, sometimes the recovery period may take too long or the pain and fatigue cannot be tolerated, so you should keep these points in mind to speed up the recovery.

Concluding remarks

Active recovery is an important part of an effective exercise program and should be done regularly by all athletes. You can have an active recovery and keep your body ready for exercise by keeping in mind the points that we reviewed and the sports that we introduced.

This article is only for training and information. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

Source: Byrdie

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