#Restdays: What’s Your Rest and Recovery Day Routine?

-

 One of the fitness trends for 2020 might surprise you: more rest. ACSM survey statistics show trainers are placing a greater emphasis on balancing intense training with recovery, massage, and stretching, while analysts are tracking an increasing use of the hashtag “restday” on social media. After hopping on HIIT workout trend, many people are realizing their bodies need a little more R&R between increasingly more challenging fitness center sessions.

We all know rest days are important, but let’s confess – some of us don’t always fit them into our routine. We get addicted to seeing results from our hard work at the gym, and since we feel good, we push our limits. There’s nothing wrong with pushing your limits (that’s where you start to see the best results!), but failing to give the body rest days is a recipe for fatigue, overuse injuries, burnout, and even sickness.

The exact number of ideal rest days will be different for each person, but fitness experts recommend that beginners rest every third day, and more experienced athletes rest at least once a week. Everyone, regardless of their level, should “de-train” (go off-program or lower the intensity of your routine) once every 8 weeks or so.

What constitutes “rest”?

If you’re like most, you probably fall somewhere between interpreting “rest day” as “light workout day” and sitting on the couch watching T.V. in your pajamas all day. There’s danger in both.

Many people have a good habit of rotating the muscle groups they work on the days they hit the weight rack. This makes it seem excusable to work “rested” muscles every day. But muscles aren’t the only part of our bodies that need rest – so does our nervous system, which runs the entire show. Failing to rest from intense training at least 1 or 2 days a week can quickly sabotage your results and set you up for injury.

On the other end of the spectrum, some people take “rest day” to mean “lazy day.” While it’s okay to rest entirely when your body needs it (for instance, you’re recovering from an illness or injury), our bodies are designed for movement and stimulation. Movement on rest days will also relieve muscle soreness and keep them from stiffening up so you’ll be ready for the next workout.

What does a good #restday look like?

Rest days are designed for recovery, so unless you’re taking an easy walk on the treadmill, you should be spending them outside the fitness gym. Getting away from the gym on rest days also gives you a mental break from constant reminders of your goals, challenges, and next workout on the calendar.

Here are some good ways to use your rest day that benefit both the body and mind:

  • An easy walk or hike with your family or a friend
  • Easy biking or swimming
  • Participating in a fun, non-intense sport
  • Stretching and using your foam roller
  • Doing yoga or tai-chi

Whichever activities you choose to do on your rest and recover days, make sure you’re doing just that. Resting is not slacking – it’s an important part of balancing your health and fitness, and it can improve the speed of your results on those hard workout days.

Location: Newark, NY 14513, USA

Comments

Post a Comment

Popular posts from this blog

5 Surprising Foods and Beverages That Are Harming Your Health

-
Image
If you’re working towards a weight loss goal by counting your calories, meal prepping, and working out regularly at the fitness center, you probably spend a lot of time analyzing ingredient labels. But some things we eat and drink tend to pass by this radar, probably because we think of them as health foods, or, at the very least, not as harmful as foods that are higher in calories from fat or sugar. For this reason, you might be surprised at this list of 5 foods and beverages that could be harming your health. 1.      Diet Soda If you’re trying to kick the soda habit, you might think a diet version is a good alternative. It packs way fewer calories and some people even prefer the taste. The problem is that, to get great flavor without sugars and syrups, manufacturers add artificial ingredients and chemicals like aspartame and BVO, which is found in flame retardants. That’s not to say all diet sodas are horrible for you — food producers are responding to consume...
Read more

How Prioritizing Exercise Can Help You Achieve Your Life Goals

-
Image
You know that prioritizing time at the fitness center has a positive impact on your health, strength, and weight loss goals. After all, it’s what helps motivate you to get up for that early-morning workout or head to the gym on your lunch hour. But did you realize that prioritizing your fitness has benefits for other areas of your life, as well? Both formal studies and real-life examples provide proof that consistent exercise can impact your work performance, your personal goals -- and even help you with your bucket list. How Exercise Improves Your Work Performance In the last several years, many studies have revealed that regular exercise (at least 30 minutes a day, three times a week, and especially on work days) improves employees’ workplace performance. One study showed that active workers experienced as much as 15 percent greater productivity. That’s because physical activity comes to the benefits of heightened energy levels (without the need for as much coffee), alertness , and...
Read more

Sticking to Your Fitness Goals This Winter

-
Image
Winter is coming, which means it is time to amp up your workout routine. Many of us respond to the cooler weather by curling up on the couch with a bag of potato chips, delaying our workout for another day. However, now is not the time to give up on your fitness goals. In fact, there are many reasons why winter is time to double-down on your workouts and push yourself even harder. One of them is the fact that you can take advantage of colder weather. This might surprise you; after all, who WANTS to workout in cold weather? While headed into the chilly air for a run might not sound great, there are many ways you can benefit from lacing up your running shoes and braving the cold. Benefits of Working Out in Cold Weather Invigorate yourself There are actually many runners who look forward to the weather cooling down. This is because humidity and heat tire you out much faster, whereas the cool air invigorates you. The energy you get from working out in cold weather may be enough to take you...
Read more