12/3/2023 0 Comments Rest day benefitsWhen you engage in exercise, micro-tears occur in your muscles. Rest plays a vital role in muscle growth and tissue repair. Understanding the Importance and Benefits of Rest Daysīefore we delve into the practical aspects, let's explore the underlying reasons why rest days are essential. Neglecting rest days can have detrimental effects on your physical and mental well-being, hindering progress and impeding your fitness goals. By allowing the body to heal and recover, rest days promote overall health, prevent injuries, and enhance performance. Looking for fitness motivation? Read our 7 tips to smash your workouts.Rest days are not merely an indulgence they are a fundamental aspect of any effective fitness regimen. So, turns out skipping the gym isn’t all bad, after all!? Head over to our blog for more training advice and information. Not only will you allow your body to recover and repair, you will also reduce levels of fatigue, increase growth and performance and prevent injuries from occurring.” Recovery is beneficial for both physical and mental capabilities. That might include playing a sport outside, taking a yoga class, or going for a longer walk.ĭuring your de-training week every eight weeks, decrease the intensity on your training load and incorporate more stretches into your program. However, if your workouts have been light to moderate intensity all week or you're a beginner exerciser, you can take a more active recovery day. You might go for a casual walk at most, but no great effort to do more physical work than necessary should be made. Your rest day should be exactly that – a day off from taxing your body. Treat your rest days as recovery and building days. This will fill your tired muscles with fresh capillaries to recover faster! WHAT ARE REST DAYS? This should comprise of a week of ‘de-loading’ 60-80% of your normal resistance but with more reps. Furthermore, I recommend slightly alternating your plan every 5th week and then having an off-load week every eight weeks. People who have been exercising for some time should train on a 5 day on, 1 day off rotation. Initially, I recommend taking a rest day every third day. ![]() HOW MANY DAYS REST SHOULD I TAKE BETWEEN WORKOUTS? When we place a stimulus on our body, its natural reaction is to build back stronger, to next time deal with this stimulus, similar to how our immune systems respond to a virus. ![]() It is at this stage that muscle recovery is fundamentally important. This is completely normal following intense exercise, but as your muscle gets used to this stimulus, DOMS is reduced. The soreness that we can feel the following day after exercise is referred to as delayed-onset muscle soreness, also known as DOMS, and this is the result of this micro-trauma. This is a normal response to an exercise stimulus. When we exercise, our muscles experience micro-trauma. This is a similar process to what happens if you do not allow it to recover from increased exercise. In addition, this can produce an unwanted stress hormone cortisol, which can be harmful for everything if in excess. Your body starts to fall into what is known as a catabolic state (muscle break down). Time off allows your body to recover and grow, ultimately increasing your performance.Įveryone knows the feeling of having a bad night’s sleep and its effect on our mental and physical capabilities, similarly to over-training. Often people put themselves under high amounts of pressure that they MUST train everyday, otherwise they feel like they’re slacking or NOT gaining. “Rest days are an essential part of our exercise routines and must be factored in and structured accordingly. ![]() Read on to find out why and when Adam recommends you take a rest day and why this simple move is sure to help, not hinder, your training. But how important are rest days? Are rest days necessary? We put this question to Team Grenade ® ambassador and specialist osteopath Adam Whatley and, *spoiler alert*, the short answer is YES! When you’re on a roll with your training, it can feel counterproductive to just stop. You’ve smashed that PB that you’ve been working towards and you feel (and look) pretty damn good. You’re hitting the gym five days a week, sometimes six.
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