Active recovery

Active recovery is light movement after hard exercise instead of complete rest.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 64.} Blood lactate usually returns to pre-exercise levels within an hour, and light activity speeds that clearance.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 64.} Competitive swimmers cleared lactate fastest after a maximal 200-yard swim when they recovered actively.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 64.}

Lactate isn’t thought to cause muscle fatigue, though active recovery clears it better than passive rest or massage.^{2International Sports Sciences Association, Strength and Conditioning, p. 439.} In a 12-week study, men either cycled easily for 10 minutes after each session or sat in cold water; muscle growth was blunted in the cold-water group compared with the active recovery group.^{3Schoenfeld, Science and Development of Muscle Hypertrophy, 2nd ed., p. 149.}

In practice

• After a hard conditioning test such as a 300-yard shuttle, keep the client moving with low-intensity movement and light stretching.^{4Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 273.}
• On the day after a heavy session, use a 15 to 20 minute walk or a light sled drag.^{5International Sports Sciences Association, Bodybuilding: The Complete Guide to Unlocking Muscle Hypertrophy, 1st ed., p. 289.}
• Very light dumbbell presses can help the day after heavy bench pressing, while 1,000 push-ups will not; the aim is more blood flow without another stressor.^{5International Sports Sciences Association, Bodybuilding: The Complete Guide to Unlocking Muscle Hypertrophy, 1st ed., p. 289.}
• Cycling at 40% of VO2 max has cleared lactate better than massage or passive recovery.^{2International Sports Sciences Association, Strength and Conditioning, p. 439.}