This active recovery helps restore the body’s balance (biological adaptation) and means you’re ready for your next training session sooner.Ĭold baths immediately after intense exercise can reduce muscle inflammation and stimulate the circulation. This means a cool-down phase is essential, particularly after competitions and intensive workouts. a gentle run, can help your body remove the by-products of vigorous exercise such as lactic acid and other metabolites more quickly and thus shorten the recovery period. Running helps sore muscles in your upper body whilst swimming aids recovery of your leg muscles.Ī cool-down phase, e.g. If you have sore muscles, you categorically should not continue to train them! However, gentle endurance training which doesn’t overwork the painful body structures can help recovery. What you should do in the event of muscle ache? Endurance training, with the exception of the high intensity varieties, can be undertaken during periods of recovery from strength training (and vice versa). It’s fine to train other structures during the rest times. Recovery periods always relate to the particular body structure which has been trained. What you can do during the recovery period? Recovery periods: untrained: 4 days, trained: 3 days High-intensity or plyometric strength training Recovery periods: untrained: 3 days, trained: 36 hours bench presses with a low number of reps up to repetition maximum (RM) Maximum strength training or muscle buildingĮ.g. high numbers of reps not at repetition maximum (nRM) Recovery periods: untrained 72 hours, trained 36 hoursĮ.g. Recovery periods: untrained: 48 hours, trained: 24 hours Recovery periods: untrained: 24 hours, trained: 12 hours Rough pulse range: 65-75% of maximum heart rate (HRmax) For younger and older sportspeople, these times should be extended. But often that’s not enough! Below we have listed the recovery times for trained and untrained sportspeople aged between 18-30 in endurance and strength training. Sufficient recovery is extremely important in sport.Įvery gym-goer is bound to have heard different messages about the recovery period after endurance or strength training.
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