Recovery is giving that time for your body to rest and to adapt to the workout. To relish the fullest benefits of the workout you need to understand the importance of recovery. Ignoring the body's need to rest and heal can create long-lasting problems for your health. We understand and promote the value of rest and recovery in the immediate postpartum, but we hope that this type of care is top of mind throughout your life.

The old adage “No Pain, No Gain” is outdated and often sets people up for over-training and injuries. At FITMOM we encourage all of our members to manage their energy balances both during workouts and on “off days”.

Today we are breaking down the benefits of both types of active recovery and some examples of passive recovery so that you can ensure you are setting yourself up for success!

Active Recovery

During a workout session active recovery is continuing exercise with low-impact movements to keep up your heart rate just above resting level. An example is light jogging on the spot in between weight lifting sets. Or holding a plank in between cardio sets. In our FITMOM Stroller Strength classes we do walking recovery intervals in between our cardio or weight training sets. These activities promote circulation and increase oxygen delivery to your working muscles. It allows you body a bit of rest before you increase the challenge/intensity or load. Active recovery during your workouts is also known to enhance your endurance.

An active recovery workout involves performing low-intensity/low-impact exercises following a strenuous workout or on “off days”. I plan for active recovery workouts every other day. This helps me to stay moving, active and improves my physical comfort. According to research active recovery is considered more beneficial than inactivity (although couch days are sometimes necessary!).

Some examples of active recovery are:

• Walking

• Swimming

• Yoga

• Mobility/Stretch

• Foam Rolling

• Fascial Stretch Therapy

• Massage/Self-Massage

Personally I gravitate towards walking, foam rolling and mobility workouts to help my body recover. It helps to reduce tension and pain and allows me to perform better at my next scheduled workout.

Passive Recovery

Passive recovery focuses more on inactivity. There are few instances where this type of recovery is promoted (with the exception of sleep)- in fact, inactivity may only be necessary during times of illness or injury. However, I find that people who are new to exercise gravitate towards “Passive” or complete inactivity, especially when they are experiencing muscle soreness. Although it is common for people to limit movement, especially when they are uncomfortable and experiencing some delayed onset muscle soreness, it is not recommended! In fact a brisk walk may be just what your body needs to recover! If you are new to exercise, or just returning from a break, check out our blog post for our best practices to ease back into fitness!

Some helpful examples of passive recovery are: 

• Sleep ( We highly encourage our members to cultivate good sleep hygiene as it is essential to recovery!)

• Hot shower Or Cold Therapy (I love friends with Hot Tubs ❤️)

• Adequate fluid intake & nutrition

• Infrared saunas & flotation tanks

Ultimately we hope that you include a variety of active recovery days into your routine. Prioritizing sleep, eating well and staying hydrated every day will also help your body recover in between workouts, promote healthy ageing, decrease disease and increase your energy and confidence!

Interested in joining us? Our classes are a great way to meet other new parents. FITMOM Durham has been operating in Durham Region since 2010. Our community is a thriving and welcoming space for you and your littles. #jointhemotherhood by purchasing one of our class passes. We can’t wait to have you join us!