When your aerobics instructor gives you a break during class to get a drink or catch your breath, you may notice that she urges you to keep moving the entire time you rest. Similarly, while running, you might find it more comfortable to jog or walk briskly instead of stopping short. This type of cool down is known as active recovery. Active recovery can help ease cramps and sore muscles the day after your workout, so it's an important part of aerobic exercise.
Active Recovery
The term active recovery refers to the practice of moving your body, even when taking a break or ending your aerobic workout. Aerobic activity can mean anything from marching in place to walking or stretching during and after a workout. Active recovery helps promote the continuation of blood flowing to your muscles for better results after you exercise. Should you stop short, your heart will abruptly slow and stop pumping as much oxygenated blood to your muscles, which can result in soreness. By tapering off your exercise slowly, you still actively pump blood to those muscles for better recovery.
Benefits
Not only can active recovery help prevent next-day muscle soreness, it can also help speed recovery time should you already be experiencing soreness. For instance, if you had an especially strenuous aerobics class and you already feel sore in some areas of the body, continuing to move can help relieve some of that pain. The next day, you'll experience less stiffness, which can occur after a long night's sleep.
Cooling Down
Active recovery can also be employed at the end of your aerobics routine, not only during aerobic breaks. Most classes, videos and routines end with a cool down period. The cool down period allows you to stretch your muscles and return your heart rate back to a slower pace. Stopping vigorous exercise abruptly can lead to stiffness, nausea, and dizziness. It also speeds the removal of lactic acid from the muscles, which can lead to next-day soreness. Cooling down allows you to catch your breath gradually and end your workout on a high note.
Active Recovery Ideas
Active recovery during aerobic exercise needn't be anything advanced. Simply moving your body as you catch your breath by walking in place, slowing down slightly, or stretching can help taper your heart rate and blood flow gradually. If you're in an aerobics class, follow your instructor's lead. You'll likely notice that she continues to move even as her students take a break. If you're exercising at home or on your own, simply slow down and keep your feet moving, even if you're taking a swig of water. Your body will thank you for it in the morning.
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