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  • Writer's pictureGary Roth

Maximizing Your Rest Day: The Power of Active Recovery for High Performance

As a personal trainer, I often stress the importance of rest and recovery to my clients. However, it's important to note that rest doesn't necessarily mean doing nothing all day. Active rest, which involves engaging in low-intensity activities, can be just as beneficial, if not more so, than complete rest. In this blog post, I'll discuss the benefits of active rest and the role it plays in preparing for a high-performance week.

What is Active Rest?

Active rest is defined as low-intensity activities that help increase blood flow and promote recovery without putting excessive stress on the body. Examples of active rest include activities such as yoga, light stretching, leisurely walks, or swimming. These activities are low impact and help to reduce muscle soreness, increase range of motion, and improve overall recovery.

Benefits of Active Rest

Active rest provides a variety of benefits for athletes and fitness enthusiasts. One of the main benefits of active rest is that it helps to promote recovery without hindering progress. When we engage in low-intensity activities, we increase blood flow to our muscles, which helps to flush out metabolic waste products such as lactic acid. This helps to reduce muscle soreness and promotes faster recovery.

Additionally, active rest can help to prevent injuries. Engaging in low-intensity activities helps to keep the body mobile, which can prevent stiffness and reduce the risk of injury. For example, a leisurely walk can help to keep the muscles and joints mobile, which can reduce the risk of developing tightness and stiffness.

Active rest can also improve mental health. Engaging in low-intensity activities such as yoga or meditation can help to reduce stress and promote relaxation. This can be especially important for athletes who are under a lot of stress and pressure.

Preparing for a High-Performance Week

Active rest can play a crucial role in preparing for a high-performance week. When we engage in low-intensity activities, we help to promote recovery and reduce muscle soreness. This means that we can enter the following week feeling refreshed and ready to perform at our best.

One study found that active recovery can significantly improve performance in athletes. The study found that athletes who engaged in active recovery had a faster rate of recovery and were able to maintain their performance levels during subsequent training sessions.

In addition to promoting recovery, active rest can also help to improve flexibility and range of motion. This can be especially important for athletes who need to perform at their best during the week.


In conclusion, active rest is an important aspect of recovery that should not be overlooked. Engaging in low-intensity activities can help to promote recovery, prevent injuries, and improve mental health. Additionally, active rest can play a crucial role in preparing for a high-performance week. By incorporating active rest into our training routine, we can reduce muscle soreness, improve flexibility, and perform at our best.


Burke, L. M., & Hawley, J. A. (2017). Recovery of muscle glycogen after exercise: mechanisms and recommendations for optimal recovery. Sports medicine (Auckland, N.Z.), 47(S1), 1–17.

Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in physiology, 9, 403.


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