Studies have proven that simply sitting around between training sessions is NOT the best way to recover.
Active recovery is a less intense, low volume way to speed recovery between your regular training sessions. This is different for everyone, but the idea is that you are keeping your body moving, but not overwhelming your system in any way. Move a bit, increase blood flow, clear your mind and you should feel better afterwards.
Below are a few ideas to use as active recovery:
SMR – put a foam roller or similar trigger point tool in front of your tv. Instead of vegging out in front of the tube, use that time to roll out sore muscles and keep your body feeling great! You’ll be amazed how much this helps you between sessions.
Mobility Flows – Working on mobility in the ankles, hips and upper back are an incredible way to speed recovery and improve mobility throughout our body.
GPP – General Physical Preparedness is simply using low intensity exercises to get your blood flowing. Bodyweight squats, lunges, push ups, pull ups, sit thrus, crawling and other light drills are a great way to speed recovery and improve our work capacity.
Walk/Hike – Don’t underestimate the power of a good walk or hike. Not only is the movement a great ‘reset’ for our bodies, but its also nice to get outside and clear your head.
Swim – Swimming is one of our favorite ways for fighters and grapplers to build their aerobic energy system. Its virtually zero impact on your body, helps achy joints and is incredibly relaxing.
Bike – Cycling is another low impact way to get your blood flowing and to get outside. Beach cruiser, road bike, mountain bike….getting outside and pedaling around is a great weekend activity.
Yoga – Yoga is another great way to get the blood flowing, improve mobility and build stability throughout your body. Its super low impact and great for recovery.
Other activities could be canoeing, paddle boarding, kayaking, playing other sports, climbing or other physical activities that are relatively low intensity and fun.