Active versus Passive Recovery - Which Method Provides Superior Results?
Most athletes, whether they are training for strength, speed, skill or a combination of all three, will agree that the work you do during training sessions has an enormous impact on how much progress you make toward your goals. Whether you’re trying to alter your body composition or increase your aerobic or anaerobic endurance capacity, the harder you work, the better off you’ll be. As a result, a lot of the focus in the fitness world is on creating more efficient and effective workouts, such as replacing steady state, low-intensity cardiovascular exercise with high-intensity interval exercise. Obviously, this has its advantages. But another key aspect that some people forget about is recovery. The more intense your workouts become, the more your body will need adequate rest for recovery and growth.
Much like training, though, there are many options for recovery. Some trainers and athletes advocate complete rest - no extraneous activity between sessions, to minimize the possibility of overworking muscles. Meanwhile, others will recommend some form of active recovery, usually low-intensity exercise, to ensure that optimal blood flow and nutrient exchange continues.
Studies have shown that active recovery has its advantages, usually when performed in between sets or exercise sessions performed on the same day. One study investigating the effects of active recovery versus passive recovery found that participants were able to produce a significantly higher mean power output after an active recovery session when compared to passive recovery. Additionally, those engaging in active recovery had a higher level of oxygen uptake than those engaging in passive recovery (1). The extra oxygen taken from the bloodstream for use by the muscles most likely drove the improvements in power.
Other research has shown that active recovery has additional advantages over passive recovery. Another study compared passive recovery, short-term body massage, and active recovery after cycling trials. Again, the active recovery was indicated by researchers as the best method, as it provided the highest level of lactate removal (2).
Active recovery is suited for a variety of sports and athletic events, as another study investigated its use in rock climbing. Even in just 20 minutes, active recovery proved to be better at lowering lactate levels. In addition, researchers noted that cold water immersion of the affected muscles was an effective recovery method as well (3).
SOURCES:
1. Bogdanis, Gregory C., et al. Effects of active recovery on power output during repeated maximal sprint cycling. European Journal of Applied Physiology and Occupational Physiology, 1996; 74(5): 461-469.
2. Gupta, S., et al. Comparative study of lactate removal in short term massage of extremities, active recovery and a passive recovery period after supramaximal exercise sessions. International Journal of Sports Medicine, 1996; 17(2): 106-110.
3. Heyman, Elsa, et al. Effects of Four Recovery Methods on Repeated Maximal Rock Climbing Performance. Medicine & Science in Sports & Exercise, 2009; 41(6): 1303-1310.
