Active recovery
This strategy, which is also very popular in the sporting mindset, consists of running, cycling or swimming at low intensity for 15 to 30 minutes after an effort in order to recover. It offers a gradual return to calm but the physiological effects are nuanced. This strategy is often implemented in high level football (81% of pro football teams in France use it (1)), as the results of numerous studies have reported that active recovery, performed between 30 and 60% of maximal oxygen consumption and lasting at least 15 min, improved the elimination of blood lactate or accelerated the recovery of pH compared to passive recovery (2)(3). However, some studies suggest that active recovery may tend to fatigue and wear out the metabolism further and may not significantly improve recovery time. The lactate fatigue model has also been the subject of much thought and debate in recent times. Thus, an article will soon be published on this questioning of the theoretical effects of active recovery.
References :
1. Nédélec M, McCall A, Carling C, Legall F, Berthoin S, Dupont G. Recovery in soccer : part ii-recovery strategies. Sports Med Auckl NZ. janv 2013;43(1):9‑22.
2. Fairchild TJ, Armstrong AA, Rao A, Liu H, Lawrence S, Fournier PA. Glycogen synthesis in muscle fibers during active recovery from intense exercise. Med Sci Sports Exerc. avr 2003;35(4):595‑602.
3. Sairyo K, Iwanaga K, Yoshida N, Mishiro T, Terai T, Sasa T, et al. Effects of active recovery under a decreasing work load following intense muscular exercise on intramuscular energy metabolism. Int J Sports Med. avr 2003;24(3):179‑82.