[{"data":1,"prerenderedAt":673},["ShallowReactive",2],{"lexique-en-active-recovery":3,"lexique-all-en":313,"lexique-trans-en-active-recovery":667},{"id":4,"title":5,"body":6,"description":303,"extension":304,"lang":305,"letter":306,"meta":307,"navigation":308,"path":309,"ref":12,"seo":310,"stem":311,"__hash__":312},"lexique/lexique/en/active-recovery.md","Active recovery",{"type":7,"value":8,"toc":292},"minimark",[9,13,18,33,36,39,42,45,50,53,75,77,81,157,159,162,164,168,172,175,179,182,186,189,191,195,255,257,261,275,277,281],[10,11,5],"h1",{"id":12},"active-recovery",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,24,25,28,29,32],"p",{},[22,23,5],"strong",{}," consists of practicing ",[22,26,27],{},"low-intensity physical activity"," after a session or rest day, to ",[22,30,31],{},"accelerate muscle recovery"," and prepare for the next session.",[19,34,35],{},"Unlike passive recovery (complete rest), you stay in motion, but at very low intensity (40-50% of your max capacity).",[37,38],"blockquote",{},[19,40,41],{},"💡 Active recovery boosts blood circulation, helping to flush metabolic waste (lactate, H+ ions) faster.",[43,44],"hr",{},[46,47,49],"h3",{"id":48},"why-it-works","Why it works",[19,51,52],{},"3 main mechanisms:",[54,55,56,63,69],"ul",{},[57,58,59,62],"li",{},[22,60,61],{},"Increased blood flow",": oxygen and nutrients reach muscles faster",[57,64,65,68],{},[22,66,67],{},"Metabolite clearance",": lactate and other waste flushed out",[57,70,71,74],{},[22,72,73],{},"Mobility maintenance",": prevents muscle stiffness",[43,76],{},[46,78,80],{"id":79},"ideal-active-recovery-activities","Ideal active recovery activities",[82,83,84,100],"table",{},[85,86,87],"thead",{},[88,89,90,94,97],"tr",{},[91,92,93],"th",{},"Activity",[91,95,96],{},"Duration",[91,98,99],{},"Intensity",[101,102,103,115,126,136,147],"tbody",{},[88,104,105,109,112],{},[106,107,108],"td",{},"Walking",[106,110,111],{},"30-60 min",[106,113,114],{},"Very low",[88,116,117,120,123],{},[106,118,119],{},"Light cycling",[106,121,122],{},"20-40 min",[106,124,125],{},"Low",[88,127,128,131,134],{},[106,129,130],{},"Easy swimming",[106,132,133],{},"20-30 min",[106,135,125],{},[88,137,138,141,144],{},[106,139,140],{},"Yoga / Pilates",[106,142,143],{},"30-45 min",[106,145,146],{},"Moderate",[88,148,149,152,155],{},[106,150,151],{},"Joint mobility",[106,153,154],{},"15-20 min",[106,156,114],{},[37,158],{},[19,160,161],{},"⚠️ If you sweat heavily or get out of breath, it's no longer active recovery. Stay at 40-50% of max effort.",[43,163],{},[46,165,167],{"id":166},"when-to-use-it","When to use it?",[14,169,171],{"id":170},"same-day-session","Same-day session",[19,173,174],{},"10-15 min of light cardio at end of session (cool-down) to kickstart recovery.",[14,176,178],{"id":177},"off-days","Off days",[19,180,181],{},"30-60 min of gentle activity to boost circulation without taxing the nervous system.",[14,183,185],{"id":184},"during-a-deload","During a deload",[19,187,188],{},"Prioritize active recovery on non-lifting days to keep moving without overload.",[43,190],{},[46,192,194],{"id":193},"active-vs-passive-recovery","Active vs Passive Recovery",[82,196,197,210],{},[85,198,199],{},[88,200,201,204,207],{},[91,202,203],{},"Criterion",[91,205,206],{},"Active",[91,208,209],{},"Passive",[101,211,212,223,234,244],{},[88,213,214,217,220],{},[106,215,216],{},"Effort",[106,218,219],{},"Low (40-50%)",[106,221,222],{},"None",[88,224,225,228,231],{},[106,226,227],{},"Lactate clearance",[106,229,230],{},"Faster",[106,232,233],{},"Slower",[88,235,236,239,241],{},[106,237,238],{},"Nervous recovery",[106,240,146],{},[106,242,243],{},"Maximum",[88,245,246,249,252],{},[106,247,248],{},"Ideal after",[106,250,251],{},"Moderate session",[106,253,254],{},"Very intense session",[43,256],{},[46,258,260],{"id":259},"common-mistakes","Common mistakes",[54,262,263,266,269,272],{},[57,264,265],{},"❌ Doing \"a quick intense cardio\" thinking it's active recovery",[57,267,268],{},"❌ Combining active recovery with severe DOMS",[57,270,271],{},"❌ Using it as an excuse to never rest",[57,273,274],{},"❌ Going too long (90 min walk after a heavy leg day = too much)",[43,276],{},[46,278,280],{"id":279},"key-takeaways","Key takeaways",[19,282,283,284,287,288,291],{},"Active recovery is ",[22,285,286],{},"the secret weapon of athletes for faster recovery",". 30-45 min of gentle activity (walking, cycling, swimming) at low intensity. ",[22,289,290],{},"Not a substitute for full rest, but a valuable complement",". Use it between sessions to speed your return to 100%.",{"title":293,"searchDepth":294,"depth":294,"links":295},"",2,[296,298,299,300,301,302],{"id":48,"depth":297,"text":49},3,{"id":79,"depth":297,"text":80},{"id":166,"depth":297,"text":167},{"id":193,"depth":297,"text":194},{"id":259,"depth":297,"text":260},{"id":279,"depth":297,"text":280},"Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","md","en","A",{},true,"/lexique/en/active-recovery",{"title":5,"description":303},"lexique/en/active-recovery","zvA8CQmabVN1On5XtaMGILSxf9z62ApE7rEJErIrxUo",[314,318,322,326,327,331,335,339,343,347,351,355,359,363,367,371,375,379,383,387,391,395,399,403,407,411,415,419,423,427,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,575,579,583,587,591,595,599,603,607,611,615,619,623,627,631,635,639,643,647,651,655,659,663],{"title":315,"description":316,"slug":317},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":319,"description":320,"slug":321},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":323,"description":324,"slug":325},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":5,"description":303,"slug":12},{"title":328,"description":329,"slug":330},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":332,"description":333,"slug":334},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":336,"description":337,"slug":338},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":340,"description":341,"slug":342},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":344,"description":345,"slug":346},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":348,"description":349,"slug":350},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":352,"description":353,"slug":354},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":356,"description":357,"slug":358},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":360,"description":361,"slug":362},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":364,"description":365,"slug":366},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":368,"description":369,"slug":370},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":372,"description":373,"slug":374},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":376,"description":377,"slug":378},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":380,"description":381,"slug":382},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":384,"description":385,"slug":386},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":388,"description":389,"slug":390},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":392,"description":393,"slug":394},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":396,"description":397,"slug":398},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":400,"description":401,"slug":402},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":404,"description":405,"slug":406},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":408,"description":409,"slug":410},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":412,"description":413,"slug":414},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":416,"description":417,"slug":418},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":420,"description":421,"slug":422},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":424,"description":425,"slug":426},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":428,"description":429,"slug":430},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":432,"description":433,"slug":434},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":436,"description":437,"slug":438},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":440,"description":441,"slug":442},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":444,"description":445,"slug":446},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":448,"description":449,"slug":450},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":452,"description":453,"slug":454},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":456,"description":457,"slug":458},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":460,"description":461,"slug":462},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":464,"description":465,"slug":466},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":468,"description":469,"slug":470},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":472,"description":473,"slug":474},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":476,"description":477,"slug":478},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":480,"description":481,"slug":482},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":484,"description":485,"slug":486},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":488,"description":489,"slug":490},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":492,"description":493,"slug":494},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":496,"description":497,"slug":498},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":500,"description":501,"slug":502},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":504,"description":505,"slug":506},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":508,"description":509,"slug":510},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":512,"description":513,"slug":514},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":516,"description":517,"slug":518},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":520,"description":521,"slug":522},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":524,"description":525,"slug":526},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":528,"description":529,"slug":530},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":532,"description":533,"slug":534},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":536,"description":537,"slug":538},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":540,"description":541,"slug":542},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":544,"description":545,"slug":546},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":548,"description":549,"slug":550},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":552,"description":553,"slug":554},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":556,"description":557,"slug":558},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":560,"description":561,"slug":562},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":564,"description":565,"slug":566},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":568,"description":569,"slug":570},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":572,"description":573,"slug":574},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":576,"description":577,"slug":578},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":580,"description":581,"slug":582},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":584,"description":585,"slug":586},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":588,"description":589,"slug":590},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":592,"description":593,"slug":594},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":596,"description":597,"slug":598},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":600,"description":601,"slug":602},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":604,"description":605,"slug":606},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":608,"description":609,"slug":610},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":612,"description":613,"slug":614},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":616,"description":617,"slug":618},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":620,"description":621,"slug":622},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":624,"description":625,"slug":626},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":628,"description":629,"slug":630},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":632,"description":633,"slug":634},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":636,"description":637,"slug":638},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":640,"description":641,"slug":642},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":644,"description":645,"slug":646},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":648,"description":649,"slug":650},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":652,"description":653,"slug":654},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":656,"description":657,"slug":658},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":660,"description":661,"slug":662},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":664,"description":665,"slug":666},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":668,"en":12,"es":669,"fr":670,"it":671,"pt":672},"aktive-erholung","recuperacion-activa","recuperation-active","recupero-attivo","recuperacao-ativa",1784214980954]