Active vs Passive Recovery

Recovery is a key component to getting better at whatever it is your training for, and often neglected. The way I’ve come to think of it, is you exercise to enable recovery. The recovery is where the magic happens and you get the adaptation you want. That may be getting stronger, faster, losing weight, etc. However, recovery doesn’t just mean doing nothing. There’s a lot of confusion on what recovery actually is. 

I like to categorize it in 2 ways; active and passive recovery. Passive recovery by far and large is sleep. So doing things to improve sleep quantity and quantity, and avoid things that inhibit sleep such as blue light and alcohol, is the best thing you can do. Here is an ebook on sleep optimization:

Passive recovery includes things that are passive in nature. This could be cold plunging, sauna, massage, or electric stimulation. This is the feel good stuff. Anything that puts you into a parasympathetic state. There seems to be a lot of confusion around cold plunging too; is it a stressor, is it recovery? It can be either depending on you. If you’re adapted to the cold, it’s more of a recovery tool. If you are brand new to it, it can be a stressor. Here is a video explaining it:

Active recovery is like taking your car from idling to first gear. It uses light movement to enhance blood flow, lymphatic circulation, and general perfusion of oxygen to the tissues. Generally you are still in a parasympathetic state, but it may raise your heart rate. This can include going for a walk (particularly in nature), a light bike ride, a swim, or doing breathwork. 

Ultimately, recovery is not just about doing more or doing nothing. It’s about doing the right thing at the right time. Passive strategies create a foundation, but active recovery is what builds long-term resilience. Both have their place, and both are vital to getting you back to the life you want to live.

If you are unsure which type of recovery is best for your condition, feel free to reach out. At Dynamic Physio Naples, we’re here to help you make smart, informed choices for your health every step of the way.