What is “Active Recovery”?
What is Homeostasis?
On a basic level, homeostasis is the condition of maintaining a stable internal biochemical balance and includes variables like core temperature, fluid status, and blood pH levels. Homeostatic disruption can occur from environmental factors like extreme heat or cold, circadian rhythm disturbances, dehydration or hyperhydration, poor nutrition status, and obviously, exercise. The interesting thing about exercise is that it affects all of the variables listed above and then some.
Exercise as a Stressor
During any high intensity competition, training or practice session, damage occurs to tissues in all biological systems; from soft tissues (muscles, ligaments, tendons), to hard tissues (bones), all the way down to the cellular level. Muscle fibers break down slightly, inflammation occurs in ligaments and tendons, the skeletal system absorbs impacts that muscles cannot. Muscle cells accumulate metabolic waste products like hydrogen ions and lactate. All of which disrupt homeostatic balance.
Leveling the Scales
In order to bring the systems closer to homeostasis after training or competition, the body sometimes (many times) needs a stimulus to kick start this process. Enter active recovery. Active recovery is not a new concept and has been widely utilized by endurance athletes for decades, but has recently fallen out of popularity by those in team sports because of the perception that it’s more “work.” The disconnect is that many in team sports cannot adequately explain to their athletes how active recovery is a force multiplier in terms of preparation for future high intensity efforts - training/practice sessions or competitions.
Some examples of what happens biologically during/after an active recovery session:
The oxidative capacity of muscle cells’ mitochondria increases - oxygen shuttles lactate out of the cells and into the bloodstream where it gets converted into a fuel source
The number of aerobic enzymes increases in the mitochondria, decreasing the number of hydrogen ions - H ions are what cause muscle “burning” during high intensity, glycolytic efforts; fewer hydrogen ions in the cells mean less soreness in the muscles
Increased blood volume: the more blood the heart can pump into the peripheral circulatory system, the more oxygen gets to the cells stimulating the above adaptations
In conjunction with increased blood volume and circulation, higher rates of respiration bring more oxygen into the system, which then enters red blood cells and the RBCs get transported to inflammation sites in soft tissues to accelerate healing
In conjunction with carbohydrate intake, muscle glycogen is replenished faster
Autonomic nervous system function balances towards parasympathetic arousal from extended periods of sympathetic nervous system arousal - this alone causes a cascade of metabolic, cardiovascular and biological effects
Interventions
There are a number of ways to implement an active recovery protocol, but in general the following principles should be adhered to:
Elevate heart rate above 120bpm for 15-20 minutes cumulatively - not necessarily continuously
Aim to keep heart rate under 150bpm
Running as a mode can be beneficial if on soft surfaces; otherwise rowing or cycling are better options; swimming is fantastic from a systemic perspective, but requires a high level of skill to not be too intense
If you choose an interval-based protocol, keep the work intervals in the 2-4:00 range with relative effort of 6-7 RPE and the rest intervals shorter; a 2-4:1 work/rest ratio is ideal
If you choose a steady state protocol, gradually increase intensity until nasal breathing becomes difficult or around 7 RPE, then decrease intensity until nasal breathing becomes easier or around 6 RPE and maintain that intensity for 20-25 minutes.
Conclusion
Active recovery has been so well-researched that it’s a little head-scratching that there would be any push-back from coaches, but ultimately, it’s just a lack of understanding. Hopefully, this article helps clear up some misconceptions.
Number 3 on interventions is not something I consider often enough with clients. Thank you.