Active recovery (active rest) helps in the rapid elimination of waste products (i.e., lactic acid) from your muscles, etc. Active recovery occurs with light to moderate aerobic activity. Examples of this would be continuous light jogging or easy swimming. In jogging for instance, there have been studies that show that during the first 10 minutes of continuous light jogging, 62 percent of the lactic acid is removed, and additional 26 percent of the lactic acid is removed between 10 and 20 minutes of jogging. So it seems to make sense that maintaining an active recovery period of 10 to 20 minutes after strength training or intense practice time would be advantageous.

Complete rest (passive rest) is probably one of the most common necessities that all athletes must adhere to. Most athletes of all sports require about ten hours a sleep per day. Usually about 8-9 hours at night and 1-2 hours in the form of naps. Of course this can vary a bit depending on the individual. Usually regular sleeping habits are important, going to bed no later than 11:00 PM.

Massage

Massage, which is the manipulation of soft body tissue for recovery purposes, is another very effective way to enhancing the recovery process. The effects of massage includes relief from muscle fatigue and reduction from excessive swelling.

Proper massage, done by a certified specialist, also can stretch muscle adhension. There have been many studies that show that messaging the muscles helps the breakdown of waste products and their absorption into the circulatory system may be increased up to 2.5 times above resting levels. Massage in general helps increase blood circulation, which allows for greater interchange of substances between capillaries and tissue cells.

Heat Therapy

Heat therapy in the form of steam baths, saunas, and heat packs can have a relaxing and rejuvenating effect on fatigued muscles. Although heat packs generally heat the skin, as opposed to the muscle, they can still be effective. Heat packs usually will increase the blood flow to a particular muscle area, which will increase the transference of waste products from the muscle. It is recommended to apply heat for 20 minutes so that it has time to reach the muscle. The problem is that sometimes in order to get the heat to the muscle the skin will get too hot.

Cold Therapy

Cold therapies such as ice, ice baths, ice whirlpools, and cold packs can have a positive effect on helping fatigued muscles recover. Ten to fifteen minutes immediately after an intense training might be the best time to apply cold (ice). Rubbing ice on and excessively strained muscles may help to reduce swelling and treat any micro-tearing of the muscle that may have occurred.

Diet and Nutrition

Diet and nutrition is a very important component of the recovery process. Eating well balanced meals with the proper caloric intake is essential in replenishing one's body. Your energy intake should generally match your energy output. One way to judge this is if you are losing weight on a rigorous training schedule, then you are probably not consuming enough calories.

Even if you consume a well balanced diet, you should be taking vitamins and mineral supplements. No matter how well balanced your diet is, usually during training and competition your body will become deficient to some degree. During there periods of heavy training supplements should be an important issue.

It is also recommended by some dietary experts to eat four or five small meals a day as opposed to three large meals. Eating more small meals allows for better digestion and assimilation. No more than four or five hour should pass between daytime meals and no more than 12 hours between your last meal and breakfast. Eating right before a training session is advised. Training on a full stomach can force the cardiovascular and respiratory systems to work harder. You should also allow at least 20-30 minutes to go by before you eat after a training session. During this time athletes should consume only liquids that contain carbohydrates and mineral supplements.

Psychological Recovery

Psychological Recovery can greatly influence one's motivation and will power, thus affecting athletic performance. The more an athlete can focus, the better they will react to intense training stress and the greater their work capacity will be. Lifestyle also affects one's recovery. Poor relationships, with girl friends/boy friends, siblings, parents, teammates, and coaches can lead to a negative impact on the recovery process. Relationship issues are a part of life, so it takes strong practice to separate certain normal life problems from you athletic training.

Relaxation techniques can greatly enhance the athlete's ability to focus. If your mind is relaxed, your body will relax (and vice versa for that matter). A good time to practice relaxation is just before you go to bed. Sometimes a hot shower or a hot bath will help the athlete get to that relaxed state.