Optimal Active Recovery Intensity

Optimal Active Recovery Intensity The harder you train, the faster you fatigue, an effect marked by the buildup of blood lactate. Is there a way to clear lactate faster, so you can maybe go another round, lap or set? A study published in The Journal of Sports Medicine and Physical Fitness suggests that active recovery is superior to passive recovery, and offers a benchmark intensity to maximize clearance.

After engaging in an all-out treadmill run, subjects performed a series of all-out sprints to elevate levels of lactate in the blood. Following this exhausting workout, they engaged in passive recovery (no movement) or active recovery at intensities equal to 40%, 60%, 80% and 100% of lactate threshold. Optimal lactate clearance occurred at 60% to 80% intensity, with 80% considered optimal for lactate clearance.

True Strength Moment: This study might have implications for active adults who use High Intensity Interval Training (HIIT) to make the most of a short workout timeframe. Kicking up the intensity of the moderate intensity phases between all-out efforts might help you move past a sticking point in your HIIT routine.
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