When training, in any sport, it is essential not to neglect the recovery days between one session and another. This in fact allows you to restore homeostasis in the physiological systems of the body. That is to say, to replenish the fluids lost during training, the energy substrates damaged, the resources exploited, as well as repairing damaged tissues and returning physiological values such as body temperature and cardiovascular function to baseline levels. For sports that provide for it, recovery also makes it possible to seek supercompensation, i.e. the increase in muscle mass.
All this must take place before the next training session: recovery programs must be well designed to maximize training and create an adaptation system.
Active or passive recovery: what's the difference?
Immediately after a training session it is right to enjoy a well-deserved rest, also to prepare for the next session. On the other hand, how post-workout muscle recovery should take shape depends on a wide range of factors, including the type of sport and individual goals. There are essentially two types of recovery: active recovery and passive recovery.
The active muscle recovery involves the integration of various low-intensity physical activities, to be performed in a constant and cyclical manner with respect to high-intensity training, in order to promote blood flow in the muscles, accelerate the recovery process and maximize the results of the next training session training. It is indicated for aerobic metabolism capacity and power training.
The passive muscle recovery instead it requires reducing physical activity to a minimum, letting the muscles rest. It tends to dilate recovery times and lactate disposal, while phosphocreatine recovers faster. It is suitable for speed, strength and power training of anaerobic metabolisms.
The benefits of choosing active recovery for running and other sports
Given the premise of the compatibility of the type of recovery with certain types of training, which in any case are not universal laws but only guidelines, let's analyze why active post-workout recovery can be of great benefit for an athlete:
- Increased blood circulation. Thanks to minimal effort during the active recovery phase, blood flow to the muscles increases slightly, bringing more nutrients and improving muscle regeneration;
- Reduction of muscle pain. The muscles, more oxygenated and supplied with nutrients, speed up the overcoming of the feeling of fatigue and pain, often erroneously connected to lactic acid;
- Improved mood and motivation. The hormonal release following a training session, even short and light as those that characterize active recovery, has a positive effect on mood.
Suitable physical activities during active recovery
Anything that is light, repetitive, almost mechanical, but that sets muscles and joints in motion is excellent for the active recovery phase. Some examples of physical activity that can also be done every day are:
- A light walk, without exceeding 140 beats, activates the muscles with the right intensity;
- A yoga session 20-30 minutes, especially if relaxing and gentle like yin yoga, which has the added benefit of stretching the muscles;
- Simple stretching exercises, especially when combined with the use of a foam roller to massage sore and overworked muscles;
- And massage that promotes blood circulation, directed on the areas trained in the previous days;
- A session of mobility training light and dynamic, which prepares the body for the next workout and prevents injuries.
Speed up active recovery with RE-CHARGE by FLOKY
Active recovery can use some extra support that, without adding effort, helps the muscles to regenerate and prepare for the next workout. In addition to small tricks such as cooling down, stretching, balanced nutrition and proper hydration, unexpected help comes from biomechanics, the science that studies human movement. It is precisely the principles of biomechanics that gave birth to RE-CHARGE, the specific sock for post-workout or competition recovery.
RE-CHARGE provides an improved and regenerative support of all the biomechanical functions related to the tendons and muscles of the foot and leg, allowing the activation of venous return and faster oxygenation of the muscles. It allows you to eliminate toxins, regenerate the muscle and unload the tendon parts from overloads and inflammations. It provides stability, support for the natural movement of the foot and a localized compression that activates the squeezing of the deep veins to eliminate toxins.