Light, active exercises with minimal resistance may be the best post-exercise recovery strategy, a new study suggests.

Researchers from the Academy of Physical Education in Poland investigated the influence of different relaxation modes: stretching (ST), active recovery (AR) and passive recovery (PR) on muscle relaxation after dynamic exercise of the quadriceps femoris, a thigh muscle.

In the study, 10 healthy male volunteers between 24 and 38 yearrs of age performed three sets of dynamic leg exercises with 30 seconds of rest between sets. Immediately after completing the leg exercise, one of the relaxation methods was applied, in a randomized order (AR, PR, ST). Then, subjects performed isometric knee extension to the point of fatigue.

The study found that active recovery produced the most significant recovery.

The study authors concluded that the most appropriate and effective recovery mode after dynamic muscle fatigue involves light, active exercises, such as cycling with minimal resistance.

Spinning, or indoor group stationary cycling, may be a good option. It is a non-impact workout for people of all ages and fitness levels. Spinning may enhance cardiovascular fitness and improve muscle tone. Spinning works various muscle groups, including the quadriceps, hamstrings, calves, hips and abdominal muscles.

Exercising on a regular basis may decrease the risk of developing many illnesses, such as heart disease. According to the U.S. Centers for Disease Control and Prevention (CDC), the failure to exercise regularly is a significant precursor to heart disease, stroke, diabetes and cancer. Exercising on a regular basis is one of the most inexpensive and easiest measures a person can take in order to reduce their risk and/or delay the onset of serious illnesses.

The American Heart Association recommends exercise for at least thirty minutes of continuous activity for at least three times a week as a way to help keep blood pressure low, and the American Cancer Association recommends exercise to keep cancer at bay.

Integrative therapies with good or unclear scientific evidence for the enhancement of exercise performance include creatine, acupressure, shiatsu, Alexander technique, astaxanthin, astragalus, bee pollen, bovine colostrum, choline, Coenzyme Q10, garcinia, ginkgo, ginseng, Hellerwork, kiwi, l-carnitine, massage, pantothenic acid, physical therapy, Qi gong, tai chi, thiamin, tribulus, vitamin D, yoga and zinc.

1. Mika A, Mika P, Fernhall B, et al. Comparison of recovery strategies on muscle performance after fatiguing exercise. Am J Phys Med Rehabil. 2007 Jun;86(6):474-81. .
2. Natural Standard Research Collaboration: The Authority on Integrative Medicine. www.naturalstandard.com. Copyright © 2007.