Getting in your workouts and nailing your nutrition is crucial when it comes to achieving your fitness goals – we all know that. Chances are you take the time each week to schedule in your training sessions and think about what your meals are going to look like. But are you also planning your rest and recovery?
Adequate recovery time is hugely important, but it’s all-too-often overlooked. And this is true of everyone – fitness junkies sometimes dismiss rest as unnecessary and boast that they train hard every day, while on the other end of the scale, fitness newbies may feel they have some catching up to do and end up setting themselves ambitious aims to train hard five, six, seven times per week to maximise their progress.
But in reality, everyone – whether they’re new to fitness or have been training for a while – needs to give their body enough time to rest and recover. It might be tempting to go all-out, but rest is a crucial part of your training. If you’re wondering why, keep reading.
Anyone who has challenged themselves in the gym will be familiar with DOMS – muscle soreness and stiffness that lasts for a couple of days after a tough workout. This pain is caused by microscopic tears in our muscle fibres that occur when we work out. It’s a completely normal part of the muscle growth process – it is when these muscle tears knit together and repair that the growth and strengthening occurs.
These small tears naturally start to repair when we stop overworking them. The muscle fibres compensate for the damage by physically re-building themselves to be bigger and stronger, so that they can cope better with the stress from exercise in future. Refusing our body the chance to recover therefore means compromising our muscle’s ability to grow.
This is where workout splits can come into play if you’re lifting heavy on a regular basis. Put simply, this means staggering your workouts in such a way that allows you to vary the muscle group you’re working, so that each one has a chance to rest before being exerted again. When it comes to our group workouts, we programme them sensibly so that you won’t hammer your quads for four days straight, for example. Each workout is a full body session, but if we focus a lot on your shoulders one day, then we won’t do the same the next day.
(Want to know more about DOMS? We’ve written a whole other blog about it. Click here to read!)
A really common consequence of overtraining is injuries. If your body is refused the chance to repair after intense workouts, it could lead to weaknesses and injuries that prevent you from training properly.
Overuse injuries can be avoided by giving your joints and muscles the time to rest in between workouts.
Regular exercise has been shown to boost immune health (for example, studies have shown that people who exercise regularly have a higher number of the bacteria-attacking cells called macrophages). However, intense exercise does put your body under a certain degree of stress, so it’s important not to overdo it. When it comes to your immune system, there are a number of ways over-exercising can impact you. Notably, our bodies stress hormones (cortisol and adrenaline) raise blood pressure and suppress the immune system. This has been linked to a higher risk of infection in endurance athletes after extreme exercise (e.g. triathlons).
There are lots of physical advantages to prioritising rest and recovery, but it’s equally important to consider your emotional and mental wellbeing, too. Mental fatigue can be just as draining as physical fatigue, and taking a rest day can help to rekindle your desire to train, making sure that your training stays FUN.
You should never feel as though you’re having to drag yourself to the gym – if that is the case, then it’s a sign that you’re tired and need a day to reset. Enjoy a rest day or two, then come back strong and find the fun in your workouts.
Arguably the most important factor when it comes to achieving your goals is consistency, with both your nutrition and your workouts. So, you need a level that you can sustain – you might manage a couple of days of hitting the gym at max effort, but pretty soon you’re going to burn out. Balance out higher intensity workouts with steadier sessions, stretching and complete rest days.
If your workout regime isn’t sustainable, you won’t stick to it, which means you won’t see results. This can lead to a vicious cycle of bursts of intense training, burning out, loss of motivation and periods of not doing anything, before again picking up an intensive new regime that you will ultimately abandon. Stick to a steady-paced programme that you can maintain, trust the process and the results will come in time.
It really depends on how long you’ve been training and what type of training you do. There is no one-size-fits-all. You might be able to tell that you need a rest day because you feel too tired to get through what you normally can. Maybe you feel like you’re having to drag yourself to the gym, whereas you’d normally leap at the chance to do a workout.
The best advice – as with so many things related to health and fitness – is to take the time to get to know your body and listen to what it tells you.
Taking a rest day doesn’t necessarily mean spending a day glued to your sofa, binge-watching Friends and eating aaaaaall the snacks (as good as that might sound). It might mean going to a relaxing yoga class, such as Yin Yoga, or still going to the gym but avoiding high intensity or heavy workouts. You could warm up and go through mobility drills or stretches, or skip the gym entirely and go for a walk, gentle swim or cycle. Low impact exercise still counts as rest (“active rest”) and, crucially, can be good not just for the body for the mind, too.
For more advice, talk to a Personal Trainer today. Book a free initial consultation at firstname.lastname@example.org