Recovery: Active Recovery Done Right

Most people misunderstand recovery days.
Rest doesn’t mean doing nothing — it means doing the right kind of work.

Why active recovery is critical:

• Boosts blood flow to muscles without additional fatigue

• Promotes removal of metabolic waste

• Maintains range of motion and movement quality

• Reduces soreness and speeds healing

Effective active recovery strategies:
✅ Low-intensity cardio: 20–30 minutes on a bike, brisk walk, light row. Keep it conversational.
✅ Mobility work: Focused dynamic stretches or yoga flows for hips, shoulders, and spine.
✅ Breathing sessions: Deep belly breathing exercises (box breathing, 4-7-8 breathing) to calm the nervous system.
✅ Manual therapy: Foam rolling tight areas, lacrosse ball trigger point work.

Key rule:
Your recovery session should leave you feeling better, not worse.

🚫 Common mistakes:

• Turning recovery into another "workout"

• Skipping recovery because "it's not hardcore"

✅ Respect your recovery, and you’ll hit new levels in training.

🔗 HTC 365 programs map recovery into your calendar — it's not optional. 7-day free trial.