Why is active recovery so important and why do athletes need to do it?

Active recovery helps rejuvenate spent muscles - it removes wastes, improves blood flow, limits inflammation and oversees tissue repair and regeneration.

Dr. Barker will describe why you need to engage in active recovery, what it does, when you should do it, for how long, the right type and also discusses the 3 most important recovery supplements in this video. He even covers a couple of recovery myths!

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Recovery: What is it?

Active recovery entails low intensity exercise that helps your tissues recover from exercise.
Passive recovery entails doing nothing, basically sitting around and doing nothing.

Guess which one is far superior? Active recovery is!

Here's why:
1. It promotes blood flow to damaged muscles, speeding healing.
2. Helps remove metabolic waste products that hinder recovery.
3. Delivers oxygen and other nutrients to tissues that need it most.
4. Assists with tissue remodeling, decreases inflammation and drives production of growth hormone and repair molecules (cytokines).
5. Relieve stiffness and offers temporary pain relief

How Often?
There are really two time frames; the first is immediately after you complete a hard race or workout - keep moving, don't sit down!
The second is about 24 hours later - once the soreness has settled in.

For How Long?
20-40 minutes. It should be gentle and you should feel refreshed after it!

What It Looks Like:
Low intensity - meaning HR around 120-140, depending on your individual fitness.
Key is to feel refreshed, not like your pushing it or working!

Forms of Active Recovery:
Anything that raises your heart rate and gets you moving - treadmill, jogging, rower, bike training, elliptical, rower, etc. Or, swimming, walking, restorative yoga (heated is a bonus)

Other forms to incorporate but won’t raise HR:
Stretching/Mobility
Foam rolling/Massage

There are 3 supplements that can improve recovery:
1. Omega-3 fatty acids - help with muscle tissue regeneration: 10% off now, at: [ Ссылка ]

2. Systemic enzymes - 'clean up' damaged tissue making way for faster repair. 10% off now at: Inflammation Relief: [ Ссылка ]

3. Curcumin - the most powerful natural anti-inflammatory around! 10% off now at: [ Ссылка ]

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Disclaimer:

Dr. Jason Barker received his Doctorate of Naturopathic Medicine from Southwest College of Naturopathic Medicine in 2001. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. He is registered in Colorado where he maintains an active clinical practice.
This content is strictly the opinion of Dr. Jason Barker and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from your personal physician. This video does not create a doctor-patient relationship between Dr. Barker and you. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Barker nor The Natural Athlete’s Clinic takes responsibility for possible health consequences of any person or persons reading, viewing or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians and obtain a medical exam, diagnosis, and recommendation before beginning any nutrition, supplement or lifestyle program.
Thank you for watching!

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