Take a Break, Have a Rest Day

Are your muscles sore and painful? Feeling extremely exhausted and cranky? Having troubles falling asleep? Taking longer than usual to complete your exercise routine?

Well these are signs that you are overdoing it, and desperately need a break!

Overdoing anything, especially when it comes to fitness, is never a good idea, be it training for a competition or staying motivated.

The American Council on Exercise (ACE) recommends taking at least one day off from intense physical exercise every seven to ten days.

Why Should You Have A Rest Day

Rest and Recover

• Rest days are essential for muscle growth, that will support you in your fitness journey. Microtears form in your muscle tissue during exercise. When you rest, cells known as fibroblasts rebuild these tears; promoting tissue healing and growth, resulting in stronger muscles.
• Additionally, carbohydrates are stored in the form of glycogen in your muscles. During workouts, your body breaks down glycogen to provide energy. Rest allows your body to restore its energy reserves before the next workout.
• Strenuous exercise can also have a negative impact on your mental health. A day away from your usual exercise environment can provide you with a psychological breather from training and help your mind relax, allowing it to recuperate alongside your muscles.

Extra Time to Spend

• Taking a day off from your usual routine allows you to spend more time with your loved ones, especially when you have young kids. They will cherish the additional time together, and also because you know how fast they grow up, you will treasure your time with them.
• Rest days also gives you the time to explore other hobbies you can explore! Though many consider working out a hobby, having other hobbies is important as well to keep you up on your toes. Consider reading a book or picking up a musical instrument.

Enhances Performance

• You will be less motivated to complete run an extra mile, or even complete your workout routine when you are tired. This is because your stamina decreases, you have slower reaction times and poor agility. When you rest, it boosts energy and reduces fatigue, preparing your body for continuously effective workouts.

Improves Sleep

• Constant exercise overproduces chemicals such as cortisol and adrenaline, making it difficult to fall asleep. This will just make your fatigue and exhaustion worse. Rest can help you sleep better by restoring your hormones to a normal, balanced level.

Things To Do On Rest Days

During rest days, it does not mean you completely forgo your fitness journey. Here are two things you can do to ensure that you are on the right track.

1. Watch your food
   • During rest days, you will consume lesser calories as you are not doing any strenuous movements. However, ensure that you are consuming enough protein as this is need to support muscle repair during rest. Every day, active individuals require 1.2 to 2.0 grams of protein per kilograms of body weight. This should be taken at regular intervals throughout the day.
   • Also, remember to drink enough water even if you are not working out. Staying hydrated avoids muscular cramping and ensures that nutrients are distributed throughout your body.
2. Low impact workouts
   • Low-impact workouts allow you to keep moving without overworking your body. They also allow you to enjoy exercising in a more relaxed manner. Some low-impact workouts that our Achievers often do are walking, cycling, swimming and kayaking.

Regular rest is essential for all athletes, whether they are beginners or seasoned professionals. It is required for muscle recovery, fatigue prevention, and overall effectiveness. You’re less likely to achieve your goals if you don’t get enough rest. Allowing your body to rest is the most important thing you can do for your fitness achievement journey.

Read more: It’s Time To (Deep) Sleep!

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