All recovery techniques aim to compensate for the negative effects of the effort and thus help the athlete to regain his state of physical freshness. Unfortunately, most are little, or not even, effective.
Recovery techniques also aim to maximize the body’s progress following training. It is essentially during the recovery phase that this progress takes place.
The principle is to activate or prolong the effects of a continuous low-intensity effort on the body serving recovery. During such exertion, the blood flow and the supply of blood to the muscles increases, carrying with it oxygen and nutrients, essential for muscle recovery.
Problem: The oxidative pathways are ineffective before 8 or 9 minutes, and begin to express themselves from 10 minutes of constant effort. Worse, in 2 hours, a good passive recovery does 95% of the work (maybe even 100%).
Direct active recovery
In most situations, this is the most effective. It slightly optimizes recovery and shortens its duration somewhat. After the physical preparation sessions, the body consumes a significant amount of oxygen. Therefore, there will be no need to wait long for the positive effects of active recovery to be felt.
The principle is to engage the athlete as soon as possible in a continuous effort of low intensity at the end of the session. Be careful, however, the athlete must know himself well enough to be able to relax and not produce any extra effort during this exercise.