Rest days (no training) and active recovery days (low-intensity movement) serve different purposes. Programs with both produce better outcomes than programs with only one or the other.
What active recovery looks like
Walk (45-60 min easy pace). Gentle yoga. Easy swimming. Recreational cycling. Recreational sports at low intensity. Intensity should feel like 3-4 out of 10.
Why it works
Blood flow promotes recovery from previous hard sessions. Maintains movement patterns without adding training stress. Mental break that supports adherence. Adds NEAT (non-exercise activity thermogenesis) helpful for body composition.
Structure
3-4 hard training days. 2 active recovery days. 1-2 full rest days. Adjust to recovery capacity (deeper sleep, lower stress = handle more hard days).