Active Recovery

Active recovery⁣ ⁣ I’ve always found the best way to recover after a game of footy is with an active recovery the day following competition. Obviously proper nutrition, hydration, and a great sleep are important for optimal recovery. But outside of this, an active recovery on the Sunday (for a Saturday game) has been a game changer.⁣ ⁣ Why is an active recovery beneficial?⁣ ⁣ During strenuous exercise, we’ve built up a number of negative bi-products and strained our muscles, joints and other connective tissue causing soreness and discomfort. To combat this state, it’s important to get blood follow through the muscles. This helps deliver oxygen and nutrients while washing away the negative bi-products contributing to the stiffness.⁣ ⁣ So what does an active recovery look like?⁣ ⁣ Because the aim of our active recovery is to get more cycles of blood flow through the fatigued muscles I like to choose a non-load bearing activity such as an assault bike, swim or row and go for 15-30mins at a 4 or 5 / 10 pace (10 obviously being as hard as you can physically push). Try and pick an exercise that uses your whole body as this is generally what we do when we’re playing sport (i.e. assault bike over stationary bike).⁣ ⁣ This can be done continuous – 20mins straight or interval style fashion – 30 on 30 off for 30 minutes. The key here is ‘non-load bearing.’ I highly recommend avoiding running on concrete in-season as this will beat up your shins and lower limb joints. You can combine the active recovery with some light stretching, foam rolling, low-intensity weights (less than 50% 1rm) and cold water therapy for added benefits.⁣ ⁣ We always say that the stuff you do off the track (active recovery, strength training, conditioning etc.) should prepare you for your team training and games. If you follow this general advice, you’ll feel better for the first team training session during the week. This means you’ll have the ability to train harder and work on your skills / tactics more effectively. ⁣ ⁣ Here’s an example assault bike session from a few weeks ago. As you can see it’s nothing crazy, averaging just over 10 cal a minute but the benefits are huge! #one22

#recovery #activerecovery