Active recovery to reduce lactic acid in muscles typically requires what duration?

Active recovery is a form of low-intensity exercise performed during the recovery period after more strenuous activities. It aims to promote blood circulation and assist in the removal of metabolic byproducts such as lactic acid from the muscles.

The correct duration for active recovery is typically between 30 to 60 minutes. This timeframe aligns with recommendations from exercise physiology studies, suggesting that maintaining a moderate intensity can effectively facilitate the clearance of lactic acid while helping to generate a quicker return to pre-exercise conditions. Engaging in low-intensity activities like walking, cycling, or light jogging during this duration enhances muscle perfusion, which accelerates the recovery process by allowing for the more efficient transport of nutrients and oxygen to the muscles while also helping to remove lactic acid.

While shorter durations, like 15-20 minutes, may still provide some recovery benefits, the physiological processes are often more effective and pronounced within the 30-60 minute window. Longer durations, like 1-2 hours or more, generally exceed what is necessary for effective active recovery and may lead to fatigue without proportional benefits for lactic acid clearance.