We all require rest to function. After all, it is how our bodies are made. Just like you would put your electronic device on a charger, you also need some kind of rest to let your body be recharged for the next workout session. It is not giving up but rather being understanding of your body's natural needs. If not taken seriously, you can land in a state of burnout where the consequences can be troublesome for many.
Overtraining and inadequate rest days can lead to less efficient workouts, or even worse, injury. Overtraining can also lead to burnout, causing you to give up on your fitness goals entirely. If you don't want to fall into this mess, consider taking a break for your body.
Sadly, not many people understand the concept behind recovery days. Even if they get rest days in between their workouts, they fail to make the most out of it. If you are one of those people who think rest days are when you sit on the couch and watch TV, so your muscles relax during that time, then this article is for you.
Let's understand how you can make rest days serve best for your exercise regime, so you get the best results possible.
1. Stretch and Foam Roll
One big part of improving your overall recovery and rest is to include some stretches and movements that help your muscles get into a relaxed state. Many people seem to forget this, as they may mistake rest days for complete inactivity.
However, by biological means, you need to work on your muscles to help them get relaxed as well. It can be done best when you do movements that improve the relaxation of the muscles. Stretching is one of the best movements you can do to get rid of any stiffness or soreness that may come with doing strenuous routines.
It also helps to remove the excess lactic acid buildup, which causes cramps in muscles.
Foam rolls are one of the best probes you can use to stretch and relax the parts of your body that are otherwise not easy to stretch by yourself. For example, you might want to take help from a foam roller when you want to stretch the muscles of your back, especially the lower back. You will need to lie on an even surface with your body facing toward the ceiling of the room you are in.
Then, you need to put the foam roller behind those curves that are otherwise hard to stretch and roll your body, exerting light pressure on the roll. If you need any tips and tricks on foam rolling, stop by Fitnello Fitness for some guidance! Any one of our personal trainers would be happy to assist you.
2. Hydrate
Hydration is the key to many benefits to your body, muscle recovery being one of them. Your body is mostly composed of water. What's more, you need electrolytes such as sodium and potassium to do any activity. When you are training your body, you are prone to dehydration, which means you lose these valuable electrolytes from the body. Also, soreness and stiffness are pretty common in your muscles.
Eventually, you end up worsening your condition, and you may think you cannot do workouts anymore. However, you can solve this problem by staying hydrated throughout the day.
As a rule of thumb, you need to drink at least 8 to 10 glasses of water a day to get the optimum levels of hydration. However, if you are a professional athlete, a bodybuilder, or just anyone who spends most of the time doing intense physical work or likes spending time in the gym, then it is best to consult a sports dietitian to know what water intake would suit you.
Not only this, you will need to take care of the electrolyte solutions you are taking, the fluids you are consuming in the form of foods and beverages, and more.
3. Eat Well
One of the most important things to do in order to stay fit and refreshed for your workout days is to eat well and eat fabulously. Now, it does not mean that you indulge in fancy foods and spend lots of money on getting food; rather, it is about finding solace in eating food that is healthy for you.
Dietitians recommend eating a well-balanced, healthy, and fiber-rich diet with some added proteins and other nutrients according to your activity level. Most people who are working on the fitness regimen require more protein than their non-gym counterparts, but this is not a hard-core rule. It is shown that simply sticking to a healthy caloric intake with balanced portions of macros will help you get maximum results in minimum time.
If you are looking for more muscle building, then it becomes important for you to consider taking protein-rich foods, especially looking for options such as Branched Chain Amino Acids, L-Carnitine, and the list goes on. Omega fatty acids and collagen from protein and healthy fat sources may also help.
Instead of only relying on supplements, it is much better to focus on your diet, especially on your recovery days, so your body gets all the water, fiber, and nutrients it needs to get prepared for the next stage to come.
4. Get Adequate Sleep
Your sleep says a lot about your health. Sleep medicine is getting all the hype in today's world for all the right reasons because most evidence suggests that disruption in your sleep patterns and quality is associated with a number of conditions.
For example, it is shown that people who have higher BMI can get worse in their shape if they sleep late at night. Your sleeping hormone, melatonin, regulates your body's metabolism.
The natural circadian rhythm needs to work right in order for the body to get the optimum metabolism. When it gets disturbed, your body gets excess fat in storage. That is why it is emphasized that sleeping on time is important, especially if you are trying to follow a healthy lifestyle.
It all comes down to the REM sleep cycles you take. Rapid Eye Movement or REM sleep cycles occur when you are deeply sleeping without any disturbance. They occur approximately every 90 to 120 minutes. On average, good sleep has four REM cycles in it.
So, focus on your sleeping regimen. See how your daily activities are disturbing your sleep regimen. Make your bedroom comfortable for yourself, and make sure not to engage in activities such as using mobile phones a few hours before your sleep.
5. Light Active Recovery Exercises on Rest Day
As said above, many people mistake recovery day for a total inactivity day. If you lie on your bed all day on your recovery day, chances are you are not going to get the best results whatsoever.
The most important part, therefore, is to be mindful of how you spend your recovery day. It involves taking time out to truly heal your muscles from the strenuous exercises you have been performing on your performance days. While there are exercises to shred your muscles and help them grow, there are some exercises that help in improving recovery.
These are known as light active recovery exercises. These are called light because, unlike cardio or strength training, these exercises don't exert resistance and pressure on your muscles, heart rate, or breathing rate to make you transition into the exercise zone.
Instead, these are light in the sense that your muscles get the movement they want, only without you getting yourself in the exercise zone.
These are active movements in a gentle manner, so your muscles get the required circulation all over, and you get the healing you are supposed to get with those exercises.
For example, walking and yoga are great exercises for recovery. Get a dog and go for a walk in the park, or get a yoga mat and do some poses when you wake up first thing in the morning. These light yet effective exercises will work to heal your muscles by improving circulation and a slight stretch that we discussed above.
I hope You Enjoyed My Rest Day Recovery tips:
As you can see, these are some of the best tips and tricks you need to know about improving your recovery after a strenuous exercise or workout program. It is directed at all those people who are doing cardio training or resistance/strength training exercises, whether at home or the gym.
If you are a beginner at the gym and plan to have a full-body workout for months, then you need to take note of the recovery days. You cannot exercise all week round as it will land you in a big mess because your body cannot bear such stress. These rest days are here to optimize your fitness without putting you in any state of compromise.
So, follow these tips and keep in mind that rest day recovery time is vital for optimal mental and physical health, an often-overlooked aspect of well-being and performance. These dedicated periods of calm and non-intensity allow our bodies to regenerate and our minds to rejuvenate. Muscles repair, strength builds, and stamina increases during this vital time of recovery. Simultaneously, the mind unwinds, relieving stress and improving overall mood and cognitive function.
Thus, by prioritizing rest, we respect our body's need to heal and our mind's necessity for peace, paving the way toward a balanced, healthier lifestyle that can sustain our pursuits in the long term.