Welcome back to Monday people!!!!!!!
Hope you had a great weekend
Today is your lucky day!!!!
We’re tackling rest day in the second post on recovery and mindful movement!
I can almost feel your excitement……
Rest days tend to be the most under utilized and misunderstood days in you program. They are also some of the most important…..
You know what time it is??????
Alright, don’t check out on me yet….this is good and I’ll be quick ;P
When you workout you are tearing up your muscle. That’s the only way that the muscle can release the ATP needed for energy AND it’s the only way the muscle can adapt to loads placed on it. This is true for both strength training and cardio, however strength training places a larger load on most muscles (don’t tell my calves that since they are more heavily loaded running). In order for the muscle to fuller adapt and be able to take on a heavier load the next training session, the muscle must be given adequate rest time to repair.
What does this translate to?
- Don’t train the same body part repeatedly on consecutive days.
- Give the muscle 24-48 hours to repair before hitting it again.
- Utilize some of the recovery options in the previous post.
- Pay attention to your body! If the muscle is still tender, let it rest and don’t weight so much next session.
Failure to recover will impede optimum muscle growth. That’s science.
Back to rest days….
One of the most common misconceptions about rest days is that they are days of complete immobility. Not true.
Rest days should be days to help further recovery and mobility.
Here are some ways you can implement well thought out rest days:
- Sign up for a yoga class, BUT make sure it will stretch and flow….some yoga classes are another workout in and of themselves.
- Foam roll!
- Stretch it out while you Netflix.
- Take a slow walk. Change your music to some slower jams or go sans music and just look at the sites.
- Go for a nature walk or hike, especially if you don’t have leg day the next day.
- Remember, rest days are NOT cheat days.
How many rest days do I need?
This is where paying attention to your body is the biggest payoff.
Most people just starting on a strength training program do well with a 2/1 working to rest split. Some people prefer to check in for workouts Monday through Friday and rest on Saturday and Sunday. Some advanced athletes prefer an 8 day split, with a rest day every 8 days. Personally, I lift for total body 3 days a week with a cardio/mobility day between and I always take Sundays as my rest day (and sometimes I am totally immobile).
There is no one magic formula for everybody, so check for signs of needing rest.
Do you look forward to workouts?
Are you dreading every single workout?
Are you tired all day long?
Do you have trouble sleeping?
Is your appetite/cravings totally out of control?
Are you progressing in your workouts (i.e. upping the weight, reps, or taking the harder variations)?
Chances are, if you feel physically stuck, you need a good recovery day. So, book it, enjoy it, come back stronger.