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Workout regulars might be happy to know that moderate activity may be better for rejuvenation than total rest, says Kathleen Trotter.Deborah Baic/The Globe and Mail

The question

If my muscles are really sore, should I wait until the soreness is completely gone before working out again?

The answer

We have all done those workouts that leave us sore for a couple of days. I must confess I sometimes even enjoy that muscle ache. It gives me a perverse sense of accomplishment.

But no matter how you feel about those aches and pains, you don't want them derailing your goals.

Do post-workout ice baths help with the recovery of sore muscles?

Workout regulars might be happy to know that moderate activity may be better for rejuvenation than total rest.

There are two types of recovery: passive and active recovery. Simply stated, passive recovery is when you let the affected muscle recover by doing nothing with that muscle for 24 to 48 hours.

Active recovery is where you do light activity (moderate cardio or dynamic flexibility exercises) to help promote blood flow to the affected muscle.

How much do warm-ups and cool-downs matter to a workout?

The general rule is you should plan to passively let a muscle recover for 24 to 48 hours in-between heavy resistance training workouts. But don’t take this rule as an excuse to sit on the sofa and watch Netflix the day after a strenuous workout.

If you did a leg workout on Monday that left you stiff, an elliptical workout, or a long walk combined with some dynamic stretches might actually make your legs feel better.

Trainer’s tip

The ratio of passive to active recovery an individual needs depends on their fitness level. In general, the more conditioned you are the more your body will benefit from active recovery. That said, even extremely fit individuals need one total day off a week from exercise for psychological and physical recovery.

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