Forms of Recovery
Why Recovery Is Just as Important as Training
On the Rise Personal Training Podcast, we break down why recovery plays a huge role in how you feel, move, and perform. Training hard is important, but without proper recovery, progress slows and the risk of injury goes up.
Active and Passive Recovery
Recovery falls into two main categories.
Active recovery includes light movement like walking, cycling, stretching, or cooling down after a workout. The goal is to keep blood flowing, lower your heart rate gradually, and reduce soreness. Many people already do this without realizing it.
Passive recovery focuses on rest and restoration. This includes sleep, nutrition, hydration, breathing, and relaxation. Sleep is the most important part. Quality sleep allows your body to repair and recover so you can train safely and effectively.
Stretching and Muscle Care
Dynamic stretching works best before workouts to prepare the body for movement. Static stretching is better after training or before bed when muscles are warm. Foam rolling and self massage help relieve tight areas, improve circulation, and reduce discomfort.
Massage therapy, whether professional or with a massage gun, can improve movement, decrease pain, and speed up recovery, even if it feels uncomfortable in the moment.
Heat, Cold, and Contrast Therapy
Cold therapy like ice baths or cryotherapy helps reduce inflammation, especially after hard training or injury. Heat therapy, such as saunas and steam rooms, increases blood flow, relaxes muscles, and reduces stiffness.
Contrast therapy combines heat and cold to improve circulation and recovery. This can be done at a facility or at home using ice and heat on specific areas.
Make Recovery Part of the Plan
Recovery is not optional. It is a key part of feeling better, training consistently, and avoiding injury. The right recovery routine helps you get more out of every workout.
For more detail, check out the full podcast episode.
Listen to the “Forms of Recovery” episode on the Rise Personal Training Podcast