For those that are looking to add a little something extra to their recovery and really turn themselves into a top notch professional,
either in the office or on the field, then this is something to really get dialed in. By taking the time to really do some passive recovery you let your body get primed for what it is meant to do. Remember that passive recovery is doing movement that is not your primary form of exercise. If you missed it be sure to check out The Beginner’s Guide to Recovery to get some of the recovery basics down first.
Why do Passive Recovery?
Pattern Overload:
The body will begin to breakdown if you do the exact same movement day in and day out. This is amplified if perfect form is not achieved and the body is under too much stress from other influences. Remember back to my blog on Primal Pattern Movements as taught to me by Paul Chek. There are seven major movements that the body does and if you only do two or three then the body may be asking for a little more variety. Give it to your body, but just go easy so it can help in recovery.
Bored:
It almost seems silly, but it is a great way to tell if you are ready for your normal workout that day. If you just feel so bored with what you’ve been doing that you don’t really feel excited for it, then don’t do it. There is a good chance it is not going to help you and you’re more likely to get injured. Switch it up and try something new and keep the body fresh.
Body just too stressed:
I’ll say it again, all stress summates. When you’re going on three hours sleep, you’re dehydrated and you didn’t even get to eat breakfast, then it is time to let the body recover. Here is where working in, tai chi or an easy walk can do wonders.
How to do Passive Recovery?
There isn’t much of a wrong way to do passive recovery. All that needs to be done is to switch up from whatever your normal sport or activity is. Runners can go for a swim, cyclists can lift weights and powerlifters can shoot some hoops. I should also add in that it should not be an all out endeavor that is going to leave the body more run down. Use it as just movement and not a crazy workout. Tai chi and yoga can be great options as they really focus on pumping the muscles, joints and organs with great breathing mechanics. What more can you ask for.
When to do Passive Recovery?
I don’t really know of a bad time for passive recovery. I can confidently say that most people need some form of recovery. This may not necessarily be from too much exercise, since a very small percentage of people do this regularly. However, many will need recovery from all of the other stressors that are wreaking havoc on their body. All stress really does summate so even if you are not doing too much exercise, your body may need some help to recover from poor sleep or lack of adequate nutrition. To check out more on all of the different types of stressors please check out my free ebook.
Other great times to perform passive recovery are on off days from your normal sport or activity. I lift weights and do so pretty heavy on a regular basis. To give my body a break from this I go on seven walks each week with the dogs. This is through the woods at an easy pace. When I do this I feel amazing during and after. It is incredibly restorative when training hard.
Any time that you feel down and just not up for your normal sport, activity or workout is also an easy time to do some passive recovery. Just switching it up may be what the body was asking for.
Be sure to check out next week’s blog as we dive into manual recovery. This is not to be missed since many high level performers in business or sport need a little extra TLC. This is a great way to do so and will let the body and mind really function at an optimal level.
Have a Great Day,
Nick Horowski