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Adiletix - Active Recovery - Step-by-Step Guide
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Active Recovery
1 - Choose a low-intensity activity such as light walking, gentle cycling, or easy swimming at a conversational pace.
2 - Begin with 5 minutes of very light movement to gradually increase blood flow to the muscles.
3 - Maintain a low heart rate (approximately 50-60% of your maximum heart rate) throughout the session.
4 - Focus on smooth, controlled movements that promote circulation without causing additional muscular stress.
5 - Incorporate gentle dynamic stretches or mobility drills targeting areas that feel tight or fatigued from previous sessions.
6 - Stay hydrated and breathe deeply and rhythmically throughout the activity to support oxygen delivery to recovering muscles.
7 - Continue for 20-40 minutes, then finish with a few minutes of static stretching or foam rolling to further aid recovery.
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