The importance of rest days and how to maximise them
If you have recently started to take your fitness more seriously, finally joined the gym, or have just signed up to a big sport or fitness challenge then it is easy to go all in and forget about the rest days but rest days are crucial in any exercise routine. However, that doesn’t mean that you should take the day off from moving altogether and eat everything in sight instead you should understand the importance of rest days and use them to maximise your performance and recovery rates.
Why are rest days important?
Muscle Recovery
During exercise, especially strength training or intense workouts, tiny tears occur in our muscle fibers. Rest days allow these muscles to repair and rebuild themselves which actually helps you to increase your strength and endurance in the long run. If you try and continue to train constantly your muscles will find it hard to perform and you will find yourself plateauing.
Prevents Overtraining
When you have a big event coming up it can seem like a waste of time to take a day off from training which is why a number of individuals can fall victim to overtraining. This occurs when the body doesn’t have enough time to recover between workouts and it can lead to fatigue, decreased performance, increased risk of injuries, and even psychological symptoms like mood swings and irritability.
Injury Prevention
Allowing your body to rest and recover provides an opportunity for it to heal which reduces the likelihood of injuries such as stress fractures, strains, and sprains. If you do have an injury then rest days are vital for recovery and should be taken very seriously.
Improved Performance
Rest days contribute to improved performance by allowing the body and mind to recharge. Over time, this can lead to better focus, motivation, and overall exercise performance. Allowing yourself a day off can prevent that feeling of “having” to train with a feeling of “wanting” to which also helps to keep your motivation and commitment levels high.
Adaptation and Growth
Muscles grow and adapt during the recovery phase, not during the workout itself. Rest days are essential for the body to adapt to the stress of exercise and to allow for the growth and strengthening of muscles and connective tissues.
It’s important to note that the optimal frequency and duration of rest days can vary based on factors such as the type and intensity of exercise, individual fitness levels, and overall health. It’s advisable to listen to your body, pay attention to signs of fatigue, and adjust your workout routine accordingly. If you are still unsure on when you should take your rest days or how many then ask an expert in the field like a personal trainer or specific sports coach as they will be able to give you a more personalised plan.
What to do on a rest day?
On a rest day, the goal is to engage in activities that promote recovery and relaxation without putting additional stress on your body. It is not to sit around and do nothing all day, binge watching netflix and eatig snacks, as tempting as that might be.
Here are some suggestions for what to do on a rest day:
Active Recovery
You can still engage in gentle exercises such as walking, swimming, or yoga. These activities can promote blood flow and help alleviate muscle stiffness and allow your body to recover at a nice pace.
Stretching
Incorporate a stretching routine to improve flexibility and reduce muscle tightness. Focus on major muscle groups and hold stretches for 15-30 seconds.
Foam Rolling
Use a foam roller to perform self-myofascial release. This can help alleviate muscle knots, improve flexibility, and reduce muscle soreness.
Sauna or Hot Tub
Why not visit your local pool and use their sauna or hot tub, unless you have one at home of course? Heat therapy can promote relaxation, improve circulation, and ease muscle tension.
Massage
Massages can really help with muscle recovery and mood enhancement on a rest day. If you can afford to book yourself in for one then great but if not then using a massager for recovery is just as good and can be used frequently for the best results.
Remember that rest days are important for both recovery and improving performance but that they will look very different from one person to another based on their lifestyle, fitness journey and ability. Never compare yourself with others but instead look at seeking help from professionals to create a fitness program complete with beneficial rest days for you.
