Rest days for me are something that I will admit to finding very difficult. I thrive off the feeling of endorphins flowing around my body, so having to set a day or two to take time to rest, is something I can't stand to do. Although knowing how important it is for my body it's something I will always ensure I do. Most people who are on a weight loss journey will want to achieve their results in the fastest possible time, so many think this means no rest days right? This is completely wrong. Please, please remember that rest is just as important for our bodies as our training is.
After being hit by the dreaded flu about three weeks ago I've noticed in my training I have been feeling very weak, in typical me fashion I've continued to train at the same level I always do. After some thought, I've come to the realization that it's probably my body's way of telling me I NEED some rest. This is something I have been putting off as I love my training, but I know that in order to come back stronger it's something I need to do. I'm planning on taking a weekend's rest - Friday, Saturday and Sunday off to be ready again for Monday. I find this works best for me but you may find having a week off beneficial.
So why is rest so important?
1. Resting prevents injury. Rest days are actually implemented in many professional training plans, even those of Olympic athletes, in order to allow the body time to recuperate. As we work out we place strain on our muscles, tendons, ligaments, bones and joints. Our immune system is activated when there are muscle tears or joint strains, but if the body doesn’t come out of continual practice, this system doesn’t have the time to catch up and start patching everything back up. Thus, if you’re building muscle, you should take a day off from lifting the same region so the body has time to repair the muscles you’ve been working.
2. Muscles require rest. When lifting weights you're essentially tearing muscle fibres, but without a period of rest for your immune system to repair and grow the muscle, you won't get the benefit of your training. This is also why it's important to vary the muscle groups you engage on staggered days.
3. Prevent your performance from dipping. When we train it isn't possible to give 100% every single time and if you go for a long period of time without resting it's obvious that you are eventually going to burn out! In general, it takes your body almost two weeks of non-activity before you start losing a noticeable amount of your progress or performance level, so don’t worry - a day or two off from training won't set you back.
4. Over-training affects sleep. Too much exercise can put your body in a constant state of restlessness or on high alert making a good night’s sleep tough to achieve. A telltale sign is an increase in your resting heart rate. Taking those rest days can help bring down your alertness and heart rate, which can help get you a good night's sleep.
5. Your immune system can overheat. During periods of heavy activity, our immune systems are constantly activating to repair muscles and joints, so without proper rest, your immune system can’t catch up to all the repairs your body needs. This will lead to injuries.
6. Mental rest. From a psychological standpoint, taking a rest period can rekindle your hunger for exercise and help prevent burnout. Mental fatigue can be every bit as detrimental as physical fatigue and taking a rest day helps to recharge the psyche. Start to make the mental adjustment to understanding why taking days off is good for you and believe in it.
Just like you set your training days, it's a really good idea to set your rest days. Plan out a schedule and pick your weekly rest days; one or two days where you limit your activity to allow your body/muscles to recover. Give your body love and attention and know that every single athlete does this, too. Take your day of rest to reflect on how far you’ve already come, and acknowledge and be grateful for your body, willpower and dedication.
No comments
Post a Comment