Short term or active recovery happens in the hours following intense exercise. Active recovery includes low intensity exercise during your cool down.
Recovery is aided by replenishing energy stores and fluids to optimise protein synthesis.
The body will work to repair soft tissue. It also allows time for a removal of any chemicals that have built up (for example lactic acid)
Adequate sleep between training sessions is also important, sleep deprivation can lead to increased levels of cortisol (stress hormone) decreased activity of human growth hormone (important for tissue repair) and glycogen synthesis.
A good way to finish your workouts is to allow yourself a sufficient cool down time (so that your heart rate and breathing rate returns to normal, and that you aren’t still dripping with sweat) This will be dependent on each individual but a treadmill walk or stationary cycle are usually a great way of cooling down.
Once you have cooled down a full whole body stretch is a great idea. If you would like to foam roll and then stretch that is personal preference.
Scheduling in full rest days which include foam rolling and stretching is also a great way of maintaining mobility and alleviating any DOMS.
If you would like any more advice on recovery, email Sophie at firstname.lastname@example.org and she will arrange a call.