FOR PHYSICAL AND MENTAL HEALTH
In the pursuit of fitness, health, and physical excellence, many people focus intently on workouts, training plans, and nutrition. While these elements are undoubtedly important, one aspect that is often overlooked but crucial is the concept of rest days. Rest days are not merely breaks from training; they are essential components of a well-rounded fitness regimen, playing a critical role in recovery, injury prevention, mental well-being, and overall performance improvement.
Weight Training
During exercise, especially strength training, your body undergoes microscopic tears in the muscle fibers. Rest days allow your body to repair these microscopic tears, leading to muscle growth and increased strength. Without adequate rest, your muscles don't have enough time to recover, which can lead to overtraining and injury.
Furthermore, the American College of Sports Medicine (ACSM) recommends working out with weights 2 to 3 times per week. So when do you rest? The ACSM also recommends at least 48 hours of rest for each muscle group. For example, if you had a hard LEG workout on Monday, you should work out your legs no earlier than Wednesday. Forty-eight to 72 hours is usually enough rest for most muscles. Occasionally you may become VERY sore in which case you may need to give your body an extra day or two. Listen to your body. Don't overdo it.
Speaking of leg workouts, have you seen our video on Hip Extension? Click the image below to watch exercise demos for your glutes and hamstrings.
In addition, if you're still not lifting weights, you may want to start soon. Many studies have shown positive effects to lifting weights for both men and women. A study by Westcott et al. (2009) concluded that walking alone is not enough for optimum health. The participants in his study lost more fat and less muscle when they added weight training to their exercise program. Therefore, for optimum health, resistance training should be included in your overall health plan.
If you need help designing an exercise plan, click on the image below to get more info on personal training.
Full Body Workouts
If you work all your muscles on the same day, then a good strategy would be to rest every other day. I've seen many personal training clients performing total body workouts, 2 to 3 times per week, with great results. A beginner can easily work out out all of their muscles on Tuesdays and Thursdays, or, Mondays and Wednesdays. Once a person becomes more advanced, they usually switch their workouts to three days per week: the popular Monday, Wednesday, and Friday routine. You can literally pick almost any day of the week to exercise, as long as your muscles get enough rest in between workouts.
Body Part Training
On the other hand, more advanced lifters will work out 5-6 times per week, targeting different body parts each day. If that's you, make sure you give each muscle at least 48 hours to recover. Advanced lifters will create workouts for different body parts including but not limited to legs, chest, back, shoulders, arms, and core. If you need more help on designing your weekly workouts, make sure to contact a PFTA certified personal trainer.
And if you want to learn more about joint actions, muscles, exercises, etc., click the image below to read more about our personal trainer classes.
Cardiovascular Exercise
Conversely, cardiovascular workouts are treated a little bit differently. The American College of Sports Medicine recommends 3 to 5 days of cardiovascular exercise per week. Just by looking at those recommendations, you can see that most people won't be able to rest every other day. Less intense days like long walks, may not require a rest day.
Further research will show that you can run on consecutive days if the second day is a less intense day. For example, if today you run 40 minutes at 80 to 90% of your VO2 max, then tomorrow you can jog 30 minutes at an intensity level of 60 to 70% of your VO2 max. You can follow two run days with a rest day. Experts call the second run an easy day or a recovery day.
Just make sure you are listening to your body, resting enough, and stretching all your major muscles. Flexibility training will improve performance and/or reduce the risk of injury. Click the image below to read about all the benefits.
High Intensity Interval Training
Moreover, some athletes like to engage in high intensity interval training (HIIT) such as sprints. Sprints require more rest than a casual run. Technically, you are running at 100% VO2 max which requires recruitment of every single muscle fiber. This type of training is sure to induce some type of soreness. If your legs are still sore the next day, you should take 1 or 2 extra rest days before resuming your exercise program.
So, if HIIT is so hard, why do athletes subscribe to it? Because studies have confirmed that HIIT burns more fat in the long run, than steady-state training. HIIT also increases your cardiovascular endurance as effectively as long runs. Athletes will tell you that you get more bang for your buck with HIIT. It's going to be hard...but it's going to be worth it! Click the image below to read more on HIIT.
Active Rest
There are several things you can do on your rest days. If your muscles are tight or if you can feel knots, it may be time to schedule a deep tissue massage. If you want to improve flexibility, you can go through a stretching routine or better yet, sign up for a yoga class. If you just need to relax your mind and your muscles, a nice long walk or a swedish massage may do the trick. Walking can definitely relieve some stress and/or anxiety. Click on the image below to read more about the benefits of exercise and stress relief.
Rest Periods
Rest days are not to be confused with rest periods. The time between sets is also very important, especially if you have specific training goals. For example, if you want to get stronger, you should rest 3 to 5 minutes between sets. This about of rest time will allow for 100% ATP restoration which will allow for heavy lifting. If your goal is hypertrophy or endurance training, your rest periods will be much shorter. Click on the image below to read more about rest periods between sets.
Refuel Your Body
If you work out, you're occasionally going to get sore, especially if it was a high intensity workout. There are several things you can do to reduce muscle soreness. Nutrition plays a vital part. You really should have a good idea of how many of each type of macro you should be consuming. Carbohydrates and protein both play important roles in recovery. Click on the image below for more info on your macros.
Summary
Rest days are a critical, yet often undervalued, component of a successful fitness regimen. They are essential for allowing the body to repair and rebuild itself, preventing injuries, enhancing mental well-being, and optimizing performance. Incorporating regular rest days into a fitness routine ensures that the body and mind are given the necessary time to recover, adapt, and grow stronger. By recognizing the importance of rest, individuals can achieve their fitness goals more effectively, maintain long-term health, and enjoy a more fulfilling and sustainable approach to exercise.
The most important thing to remember is to listen to your body. Your body will let you know if you need 48 hours, 72 hours, or 96 hours of rest. If you have more questions on recovery, make sure to contact a PFTA certified personal trainer.
If you have questions or comments on this article, or on the personal trainer school, please use the form below. Happy health and happy training!
