activerecovery

Active recovery, sometimes referred to as an active cool-down, is a recovery strategy in exercise training that uses low‑intensity activity after a high‑intensity workout to aid physiological recovery. The goal is to maintain blood flow, promote the clearance of metabolic byproducts such as lactate, and preserve flexibility and range of motion. Unlike passive recovery, which involves rest with minimal movement, active recovery keeps the body moving at a comfortable pace.

Common modalities include light cycling, easy jogging, swimming, walking, or low‑intensity resistance work, lasting about 10 to 20 minutes. Intensity is typically 30 to 60 percent of maximal heart rate or a perceived exertion around 2 to 4 on a 10-point scale. Mobility work and gentle stretching are sometimes included as part of an active recovery session.

Rationale for use centers on facilitating recovery through continued circulation, which may enhance lactate clearance and help restore muscle function between sessions. It may also reduce perceived muscle soreness and support ongoing training by maintaining habitual activity. Evidence is mixed; some studies report faster lactate removal or better readiness for subsequent workouts with active recovery, while others find minimal differences compared with passive recovery. The effectiveness often depends on the type of exercise, the duration and intensity of the active recovery, and the individual's conditioning.

Applications span endurance training programs, multi-event competition days, and rehabilitation contexts where movement is appropriate. Athletes should tailor the approach to goals and fatigue levels, ensuring the activity remains low intensity to avoid compromising recovery.