After a strenuous workout or a demanding training session, absolute tranquility may seem to be the best way to promote relaxation. However, scientific evidence shows that there are many benefits in active recovery.
What is active recovery?
Active recreation is a workout unit that is less intense and simpler than your usual sports units and is specifically designed to reduce physical and mental fatigue.
Why recovery at all?
The purpose of the rest is to give your muscles the opportunity to regenerate and to claim muscles that are tired and tense by a workout the day before.
It is often the case that the day after the sport muscle aches and feels less energetic – however, passive recovery is only recommended if there is an injury. Rather, more physical activity is advised. This can be for example a walk, slow jogging, temperate cycling or mobility exercises. Massages also prove to be effective in the context of active recreation.
Active recreation supports the mobilization of the joints, which must be moved in their full range of motion in order to remain supple. The circulation is also stimulated. More blood flows through the muscles – it supplies nutrients for building new muscle mass and transports waste products.
On a day dedicated to active recreation, you should not engage in any activity that challenges the muscles that were on the day before. Target easier activities that are less demanding.
There are hundreds of studies that support the concept of active recovery. In a published study it was found that active recovery immediately after the stress favours regeneration and the lactate concentration in the muscles is reduced faster than with absolute calm.
What should we do on recovery days?
The purpose of a rest day is to recover from the training, not only physically but also mentally.
The active recovery is based on the concept of low-intensity training, which is just demanding enough to bring the bloodstream in motion and to help reduce residual fatigue in the muscle. One of the best regeneration activities is swimming. A relaxing swimming unit followed by a cool or cold shower can help to stretch, relax and regenerate the muscles. Another study Has shown that a swimming-based recreational unit has improved athletic performance on the following day – possibly due to the hydrostatic properties of water.
In order to help you stay motivated and implement your active wellness lifestyle, we have compiled some tips here:
1. Eat healthy carbohydrates about 2 hours before challenging sporting activities to keep your body warm and give it energy. This also helps to prevent fatigue.
2. Set goals for your athletic performance/weight and keep it in writing.
3. Reward yourself on a regular basis when you reach your goals – but not only with food, so that you do not only combine pleasure with treats.
4. Wear the KenkoTherm Duk ® tape, which can help keep muscles and joints warm and support.
5. Massage your tired muscles with the Kenkotouch ®, a device that can promote relaxation and relief.
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