Foam rolling. Can increase joint range of motion by breaking down fascia scar tissue that forms from muscle repair.
Yoga. Yoga increases flexibility and range of motion of a joint by taking each joint through a static stretching process. But that is not all yoga does, it also provides two subliminal benefits by providing mind relaxation through controlled and focused breathing and meditation.
Cycling. If you don’t cycle as an active workout, cycling provides a different way of moving your muscles instead of always moving up and down; instead, they can go more in a circle.
When talking about recovery, the question of when and how long it should happen usually comes up. In that regard, there are basically three options: day off per week, one week off per set number of weeks of training, or a combination of both.
Day off per week. We recommend taking at least one- two day(s) off per week of training to give muscles time to repair themselves. This is good advice as muscles need this time out. Your muscles grow when you allow them to recover.
One week off per set number. Every 6 to 8 weeks of training, you should take at least one week off. During this week “off” incorporate one or more of the recovery workouts into your daily schedule. Because the body gets efficient at what is asked of it, many people switch to a different workout routine when they start up again.
Combination of both. With this option, you are both taking one day per week off and a full week off every 6 to 8 weeks of training. This is the best of both worlds as it gives your body the mot opportunity to rest and repair itself.
By selecting the proper active recovery method and option, you can give your body the periodic time it needs to repair and rebuild. Don’t make the mistake of not doing recovery as it will eventually catch up to you.