a lot of people have trouble getting started... but there is also a real issue with not taking breaks. personally, i had that issue. i would workout HARD 7 days a week... did that get me gains? did i hit my goals faster? NOPE. i over-trained, hurt myself, and kept going, and kept hurting. REST DAYS ARE SO IMPORTANT. and i say this as someone who loves training and someone who sometimes still likes to train 7 days a week. (it's hard to stop, to be honest). but i've learned that fitness should not be "all or nothing" it should be a balance.
so here's what i know:
when you train nonstop, you never give your body time to recover. even if you are training different parts of your body, you still need to give your body a break. no rest leads to fatigue... which leads to lower quality training... which can lead to plateaus. (which is SO frustrating, as i'm sure you know).
when you are doing resistance training you are breaking down your body tissues, you create tiny tears in your muscles. rest days allow the tissues time to heal and repair. if you don't rest, you are significantly more likely to injure yourself, overuse injuries from using your muscles too much and from working out while fatigued. you're more likely to get muscle strains, joint pains, and/or fractures.
and when you over-train you are messing with your whole body. you'll sleep worse, which leads to a lowered immune system, and that means you are so much more likely to be sick (and that'll really mess with your training schedule).
and if you are nonstop training you are more than likely going to burnout. if you take consistent rest days you are likely going to stay more on schedule because your body is going to be ready to do the work.
so what should a rest day look like?
that's gonna be different for everyone but here are the most important parts:
- keep on track nutritionally, just because you're taking a day off training, that does not mean you should go off the rails on food. hit your macros, track your calories, or whatever you do on normal workout days.
- STAY HYDRATED. this is true everyday, but make sure on your rest day that you are on still on your water intake even though you didn't hit the gym.
- don't be entirely stagnant. i mean, this is a rest day... but you don't need to be horizontal the entire day. stretch or foam roll for recovery. take a walk. go for a leisurely swim. you can keep moving without it being a workout day. active recovery is my personal favorite type of rest day. i'm able to keep moving which helps me stay on track. BUT make sure whatever you're doing isn't going to make you sore.
- get your sleep! sleep is a key part of general health and for recovery from the gym. a fatigued you is not as effective as a well-rested you. that's a fact. so make sure you're taking care of yourself and getting the sleep you need every night (and especially on the rest day).
and that's it. rest is simple. your rest day will likely look different from someone else's and it may look different from week to week depending on your work and training schedule. and that's okay, just as long as you're listening to your body and letting yourself properly recover.
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