Active rest between workouts
This means that you can do something easy, which does not add stress to the body. It can be sports games, hiking, low-intensity cardio, rest between workouts and even low-intensity training with iron. These exercises help recovery, as they drive blood through damaged muscle fibers and maintain a good metabolism.
The main thing is not to do too much. Some people are so addicted to exercise that they turn even a light workout into a high intensity one! This often happens when iron training is used as an active recovery. I repeat: active recovery should not add stress to the body.
So if you decide to do a light workout as an active recovery, do many reps (12-20 or more) without any failure. Some also do wrong by doing interval training or sprints on rest between workouts . Intervals, sprints, plyometric, and similar exercises harm recovery, interfering with both the central nervous system and metabolic processes. As a result, you are not recovering from a previous workout with iron and cannot give all the best to the next.
So: in the days of active recovery, you should not overload the body.
Passive rest between workouts
This is just a “day off” when you avoid any physical activity. But do not be absurd, you can walk, climb stairs and buy groceries. There is no need to change to a small electric car, which people with large body mass use and you don’t need to tell your wife when she asks to take out the garbage: “But, dear, Tib ordered to avoid physical activity.” The day of passive recovery is a normal day of your life, you just do not train. That’s all I wanted to say about this.
Assisted Recovery
This view includes assistive procedures that help restore your body after an intense workout. It can be massage, baths with Epsom salts, contrast shower and the like. For more information, see my article 7 ways to speed recovery.
These methods are especially useful in some circumstances (too much intensity, long workouts, insufficient recovery time, etc.), when fatigue builds up and you cannot recover between workouts.
Examples
Active rest: It is used in training, mainly loading the central nervous system (large weights, explosive exercises with relatively small training volumes), when muscles and metabolic systems do not require much time to rest, and only the central nervous system is restored. Easy training, which does not force the nervous system to work again to the limit, will speed up recovery and will not overload the metabolic systems. Do not use active recovery for large training volumes, when muscle and metabolic processes recover more difficult.
Passive rest: It can be used in any training.
Assisted Recovery: You may be tempted to resort to various means all the time to become a “recovery machine,” but better not to do. Remember that the body adapts to both training stress and recovery procedures, and if you use these funds constantly, they will lose their effectiveness. It is better to preserve them for special cases when the muscles are subject to significant overload (large volume at relatively high intensity).
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