Active recovery: training without fatigue
In training, it's not all about intensity. Just as important as pushing yourself is knowing when and how to slow down. This is where active recovery comes in: a smart strategy that allows you to keep moving without accumulating fatigue.
What is active recovery?
Active recovery involves light physical activity after a strenuous workout, or on rest days, to help the body recover. Unlike complete rest, this approach promotes circulation, reduces muscle stiffness, and facilitates a gradual return to exertion.
It's about moving to rest better.
Why is it key for those who train regularly?
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It reduces the accumulation of lactic acid.
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It promotes muscle oxygenation
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It helps maintain mobility and range of motion.
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It reduces the risk of overuse injuries.
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It allows you to continue training without compromising performance.
What type of exercises does it include?
The movements should be smooth, controlled, and low-impact. Ideally, they should be adapted to your discipline and previous fitness level. Some good options are:
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Light walks or walks on a gentle slope
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Exercises with low resistance elastic bands
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Series of joint mobility and dynamic stretching exercises
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Stationary bike at very low intensity
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Yoga focused on breathing and stretching
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Diaphragmatic breathing and postural work
Murtra Sport proposal: active recovery session with bands
Use products like the Multigrip Stretch Strap , theMini Loop Band or the Resistance Band to complement a light and effective session.
Example routine (15-20 minutes)
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Marching in place + deep nasal breathing (3 min)
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Shoulder mobility with arch band (2 sets of 10)
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Hamstring stretch with Multigrip Strap (30 sec per leg)
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Hip circles + chest opener (2 sets)
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Guided breathing on all fours (2 min)
A routine like this allows you to maintain the habit, take care of your body, and feel better the next day.
Less isn't always less. Sometimes, it's exactly what you need.
Active recovery is not a lost day: it is an investment in continuity.
Listening to your body is also part of the training.
Do you include easy days in your week or do you always give it your all?
Balance your pace. Your body will thank you for it.
