Active Rest Day
A recovery day that includes light, non-strenuous movement rather than complete inactivity.
Updated
Active rest days involve low-intensity activities like walking, swimming, yoga, or light cycling to promote blood flow and recovery without adding training stress. Research suggests light movement on rest days can reduce delayed-onset muscle soreness (DOMS) and maintain joint mobility better than complete rest. Aim for activities at 30-50% of maximum effort, keeping heart rate in zone 1-2.
Examples
- 20-30 minutes of walking
- Light yoga or stretching session
- Easy swimming or cycling
Related Terms
Stretching and mobility exercises
Put this into practice with exercises from the library.
Common questions
What is Active Rest Day?
A recovery day that includes light, non-strenuous movement rather than complete inactivity. Active rest days involve low-intensity activities like walking, swimming, yoga, or light cycling to promote blood flow and recovery without adding training stress.
What exercises train the Active Rest Day?
Good options include 90/90 Hamstring, Adductor, Adductor/Groin, All Fours Quad Stretch, Ankle Circles. Each links to a step-by-step guide with demonstration images.
What are examples of Active Rest Day?
20-30 minutes of walking; Light yoga or stretching session; Easy swimming or cycling.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus