Once they have begun, people can get really into their personal training programs. After all, looking great and feeling even better are easy to get used to. People start working out on days that they don't see their trainers, and they start adding more cardio on the weekends. Eventually there can come a point when a person's body stops, well, liking all that training. Muscles never feel fresh, joints are tight, and fatigue sets in.
When the body stops responding positively to training, it is asking for a break. A smart training program builds in proper breaks, called "recovery time". This can help prevent fatigue, injury, training plateaus, and boredom. Take a look at the following Recovery information, and call to speak with our Registered Massage Therapists about how they work with you and your trainer to make sure that your training program is helping - not hindering - your progress.
Active recovery involves choosing a different activity now and then to allow for training breathing space. For example, runners occasionally substitute swimming or biking in place of a scheduled run if they feel joint pain or inflammation set in. Doing so allows the runner to rest their area of concern without compromising cardiovascular gains or training as a whole.
When utilized effectively, active recovery not only keeps you feeling fresh and focused on goals, it also serves to avoid training pitfalls, such as: chronic fatigue and stress, irritability, lack of motivation, depression, injury, training plateaus, and worst yet... discontinued programs!
First, establish whether you truly need an active recovery day. If not, you could diminish some of your training gains. If you do need one, then ask yourself the following,
What type of exercise will be most beneficial to your training program? - In the example above, both swimming and biking work the major muscle groups and provide an impressive cardiovascular work out. Thus, our runner can take a break from the joint impact of running, while knowing she is still making gains in her power and endurance.
What areas of training could use a little pick-me-up? - A runner may find he needs a gym day instead of a road day, to focus on mechanics, or on the support muscles of the trunk and upper body.
Are you rehabbing an injury?
Are you lacking motivation?
What are your fitness goals? - Training for an event has different considerations than training for general fitness.
Active recovery days not only provide us necessary refueling time but can also serve to focus on training areas that sometimes go ignored: flexibility and stretching routines, or mental imagery. Other times, we just need to have fun – so go ahead and take that dance class!
It is true that too much rest can damage the training foundations we have worked so hard to build. Further, extended phases of training absence (due to injury, etc) can cause additional set-backs. Hence, it is imperative to listen to our bodies, and find creative means of prevention. Active recovery is a refreshing way to look at your fitness program!
Woman with dumbbell on her active recovery training day.