2.5. Active Recuperation

ACTIVE RECUPERATION

What is it?

🚲 It is one of the most used strategies in recovery in soccer, also known as “active cooling” consists of running, cycling or swimming at low intensities.

Source:https://www.hola.com/estar-bien/20190911147897/running-diferencias-practicarlo-gimnasio-aire-libre-cs/

How is it done?

🚲 Exercise aerobic at low intensities with a duration of 15-30 minutes.

🚲 If you can calculate your Maximum Heart Rate, you should not pass 55%.

When is it done?

🚲 It takes place on day +1 (the day after the competition game you play that week).

🚲 Which players will do it? It is very personal and depends on the decision of the coaching staff that is training you. There are physical trainers who consider that they have to be done by players who have played +60 minutes in the previous game, others consider that +45 minutes. It will also depend on the feeling you have on the +1 day (if you feel very tired or very loaded or on the contrary, you find yourself recovered and with a feeling of wanting more load and training stimulus).

Why is it done?

🚲 A lot of efforts are generated in a match, a lot of loss of energy, fluids, a lot of stress, a lot of muscular and mental fatigue…

🚲 Therefore, active recovery:

Raising the body temperature activates the body at low intensities and that causes a movement of the blood throughout the body and your muscles. This blood “fills” your muscles with new nutrients and facilitates their rapid recovery.