What is the best way to recover between workouts?

Question

Obviously getting enough rest is a factor, but I'v heard other theories on speeding recovery between workouts (not steroids).
1)I've heard that doing one or two light workouts in between your hard workouts using the same muscles that were taxed in the hard workout will help the muscles recover faster than if you just rested without doing light workouts on the days in between. For example, doing a hard workout using 85% of your one rep max on each lift, then a few days later doing a workout using 65% of your one rep max to aid in recovery.
2)I've also heard that just doing some aerobic exercise is effective in aiding recovery. For example going on long jogs or bike rides immediately after your workout and in the days following is supposed to aid in recovery.
Besides my main question, these are my corellate-questions:
Are either of those statements true?
If so, is just jogging enough for me to recover between hard workouts or is another light resistance workout necessary?

What I would like to do is: a low rep total body workout, then two days later a high rep lower body workout, then two days later a high rep upper body workout.
Then I am not sure if I shoud start the cycle over. I am wondering if after doing the high rep workouts(with calisthenics), if I should do a light non-challenging resistance workout in between. I jog though. Is jogging enough to recover between workouts? I don't plan on doing back to back days of strength training. I always seperate them by at least one day, sometimes 2-3 days.

Answer 1

Yes, you'll need rest, but also: avoid stress, get plenty of food (flip that RDA pyramid around so you get more protein and vegetables --you need them to recover), stretch your muscles. Cardio is great in between workouts, but like anything, don't over-do it. Depending on your age, how fast you recover, how hard you lifted, etc, it may take a day to recover or even a week per muscle group. Just watch it and see what happens, then you'll know what works best.

Answer 2

A small cooldown.