Mixed
Regular active recovery (ACT) consisting of 15 minutes of moderate jogging immediately after high-intensity interval training (HIIT) does not attenuate training adaptations (specifically maximum running velocity, velocity at VO2max, and anaerobic lactate threshold) compared to passive recovery (PAS).
If you do HIIT, follow it with 15 minutes of easy jogging (approx. 50-55% of your max speed) rather than sitting still. This will clear lactate faster and may actually improve your lactate threshold more than doing nothing, without increasing your overall stress or hindering your fitness gains.
Regular use of individualized ACT did not attenuate training adaptations during a HIIT mesocycle compared to PAS.
Why this rating
Randomized controlled trial with well-trained athletes, though sample size is modest (n=26) and duration is short (4 weeks).
Source
Active Recovery After High-Intensity Interval-Training Does Not Attenuate Training Adaptation
Thimo Wiewelhove et al. · Frontiers in Physiology · 2018
DOI 10.3389/fphys.2018.00415
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →