The core concept
Low-intensity movement — an easy walk, gentle cycling, light yoga — performed on days between more demanding training sessions, distinct from both intense training and complete rest.
Why light movement can support recovery better than total inactivity
Gentle movement promotes blood flow to muscles without adding significant additional training stress, which may support the clearance of metabolic byproducts and ease muscle stiffness more than sitting completely still.
Keeping the intensity genuinely low
The defining feature of active recovery is low effort — it should feel refreshing and easy, not like a workout in disguise; pushing intensity here defeats the actual purpose of the recovery day.
When complete rest is more appropriate than active recovery
During genuine illness, significant injury, or periods of extreme accumulated fatigue, complete rest is more appropriate than active recovery — knowing the difference between normal training fatigue and something requiring full rest matters.