Staying active is one of the best things you can do for your overall health. However, like anything else, more doesn’t always mean better. Exercising too much or too intensely can hinder you from achieving your fitness goals. Discover why rest days are crucial for your recovery.
The Benefits of Rest Days
The following benefits are the top reasons to incorporate rest days into your workout routine.
To gain these benefits, everyone should take at least one rest day per week. However, the final number of days will depend on your training program.
1. Enhanced Muscle Recovery
Rest days allow your muscles to recover between workouts. Giving your body enough time to rest can help build and maintain muscle mass. Exercise can cause stress-induced microtears in your muscle fibers. As you take a break, those fibers are repaired, making your muscles bigger, faster, and stronger.
2. Reduced Risk of Injury
Overexercising can do more harm than good to your body. It exposes your muscles to repetitive strain and stress, which increases your risk of injuries. Overuse injuries are becoming more common among children and teens who play sports. Common types include jumper’s knee and shin splints. Without regular rest, these discomforts may lead to stress fractures.
3. Improved Sleep Quality
Resting allows you to sleep more soundly at night. You may have heard adults need seven to nine hours of sleep, but elite athletes may require more for optimal recovery and performance. Your body releases hormones during intense exercises, and taking breaks can help return them to a balanced state.
4. Boosted Performance
Downtime is essential for physical and mental recovery. Exercise depletes your glycogen stores, which is your body’s primary source of energy. Resting lets your body replenish these stores so you have enough fuel for your next workout. Moreover, pushing yourself through a challenging workout requires mental toughness, which can cause brain fatigue. Taking a break helps your mind relax.
5. Decreased Burnout
Burnout isn’t exclusive to workplace settings. When your body and mind are exhausted, its effects can spill over into other areas of your life. Taking rest days prevents this from happening, allowing you to be your best self at home, work and the gym.
What to Do During Rest Days
Include these activities in your next rest day to maximize your recovery between workouts.
1. Practice Active Recovery
Do lower-intensity, non-strenuous exercises like walking, yoga and stretching. You want to move just enough to let blood flow to your muscles, but not so much that you strain them.
2. Engage in a Hobby
While you may consider working out a hobby, it’s essential to have passions outside the gym. Try a new recipe, read a book, volunteer for a local organization or check out a nearby coffee shop. Making time for other things can help you feel more recharged when you return to working out.
3. Get Plenty of Sleep
Take this opportunity to get proper rest, especially if you’re waking up early for workouts. Make sure you get the required seven to nine hours of sleep and come back the next day fully refreshed.
4. Spend Time With Loved Ones
Bond with your friends and family. They’ll appreciate the extra time together. Go to the mall, paint together or have a movie night.
Take Some Time Off Today
Rest is essential so you can reap the rewards of your workouts. Take a moment for yourself, and the gains will follow.