Any new data on active recovery?

[Fixer1]

Anyone aware of any recent good studies comparing normal rest on your off days vs. light active recovery? Thanks.

[Charlocity2]

The Barbell Prescription promotes active rest. It has extensive references for studies it cites. When I say "cites", I mean they took the approach of actually reading the study before deciding whether to include it, if the method was rigorous enough.

[Marenghi]

Very nice! Could you post the header of one or two of the cited studies? Thank you!

[Charlocity2]

Why don't you just buy the book?

[Marenghi]

Ah, Im not in the demographic.

If you could simply post author name and the year, Ill find the studie(s). That would be great, thanks!

[Charlocity2]

Ah, Im not in the demographic.

If you could simply post author name and the year, Ill find the studie(s). That would be great, thanks!

Then why don't you ask Sully, or Andy...or Rip?

[Marenghi]

Ah, I thought you had the book, saw the studies - because you mentioned the citations - so maybe you could simply post one or two instead of me or other interested in this thread PMing the three and then reporting them back here. Seems less complicated.

[Kenny Crox]

Anyone aware of any recent good studies comparing normal rest on your off days vs. light active recovery? Thanks.

Google Is Your Friend

There is plenty of "Recent good studies comparing rest on your off days vs light recovery."

Googling "Active vs Passive Recovery" provides you with pages of research. You can "Drill down" deeper if you put "Pubmed "Active vs Passive Recover" into Google.

"PubMed is a free search engine accessing primarily the MEDLINE database of references and abstracts on life sciences and biomedical topics from The United States National Library of Medicine..."

I found this research from 2014 in less than 30 seconds by simply Googling "Active vs Passive Recovery".

"Effect of Active Versus Passive Recovery on Performance During Intrameet Swimming Competition"
Effect of Active Versus Passive Recovery on Performance During Intrameet Swimming Competition

"Conclusion:

Blood lactate levels rose by up to 78% after the intensity of the training sessions was progressively increased. Regeneration exercises increased the rate in which blood lactate dissipated, in comparison with passive recuperation. The rate of lactate dissipation for regeneration exercises was 68%. This factor may have improved the physical performance of swimmers."

Just because some the research is dated, doesn't mean it diminishes its value.

Active Recovery Benefits

An oversimplified answer is that the circulatory system...

1) Delivers nutrients to tissue, enabling recovery.

2) Disposes of "Metabolites", takes out the garbage like lactate.

This accelerates recovery more so that "Passive Recovery" which minimally increases circulation; blood pool from sitting, laying down or not moving for long periods.

That means that any method the increased blood flow to tissue, accelerates recovery.

Restoration Methods

1) Light, low intensity, moderation duration, high repetitive movement.

2) Increasing heat to the tissue.

a) Saunas and/or Whirlpools.

b) Heating pads applied to the tissue worked.

c) Ice-Heat Therapy. Alternating ice and heat to tissue provide a "Garden Hose" effect.

Ice shuts down blood flow to the area. It dams up blood flow to the tissue.

Heat increase blood flow the the area, opening the flood gates to the tissue.

This results in a supraphysiological effect where the tissue is flooded with blood that increase recovery.

3) Hyper-Thermogenic Training: Short, light, easy training session in high temperatures similar to "Hot Yoga".

Research shows...

a) An increase in blood flow to the tissue, as with all of the above.

b) An increase In "Heat Shock Protein" that increase recovery.

Take Home Message

1) Just because research is dated, doesn't mean it has no value.

2) Active Recovery (doing something) is superior to Passive Recovery (sitting around doing nothing).

Kenny Croxdale

[Marenghi]

Thanks for your post, Kenny.

The study showed that above all lactate clearance is faster with active recovery which led to better performance in the subsequent 100m race. Resistance training may have lower lactate production and other prominent characteristics, but nevertheless its a helpful finding.

[Fixer1]

I agree about that particular study not applying to resistance training.....but useful info nonetheless.