Every personal trainer will tell you that, including Melissa Chisholm. "Recovery is just as important as your training to ensure that you can work optimally." Recovery and rest are especially important for mobility and ensure sufficient range of movement during exercise.
Science and fitness experts are starting to tell us more about the importance of actively investing in recovery. The good news is that recovery does not always mean absolutely nothing. There are many ways to recover (such asand ) and not to feel that you have to sit on the couch all day.
Keep reading for tips from experts on how to structure your rest days for optimal recovery and long-term performance.
When should you take a day off?
The truth is that rest days are not the same for everyone. Yes, everyone has to recover, but how you structure these days depends on your schedule and how you feel. "You want to make sure you give your body at least one day a week. Maybe it is a day when you have no work or something planned. Maybe your day of rest is the day at work when you are the busiest and you know that it is not an ideal training day because you will not be at your best, "says Chisholm.
To begin with, Chisholm suggests going 24 hours between training sessions. A full day is usually enough time for your body to rest and repair. "When planning your workouts, if you go back-to-back days, don't try to do a late night workout and then an early morning workout because you don't have much recovery in between," Chisholm said.
An easy way to do this is to schedule your workout at the same time each day, which is good for consistency and ensures a good recovery time between workouts.
"If you plan to train for six days and one recovery day, make sure that you also listen to your body. Just because you have planned a workout, you might wake up in a way that would hurt or painfully be better to take a day off instead. Be kind to your body, but also be honest with yourself if you need or want a day off, "says Chisholm.
Do I have to take a day off, even if I feel like exercising?
Sometimes you go 5 or 6 days and you think you are ready to take a day off, but you get ready to go. But would you? According to Chisholm, it depends.
"If you have a rest day planned, but you feel energetic and ready to go, then you better shift your rest day to another day. There are a few ways to look at recovery. One way is to always one designated day, and another is to listen to your body and let your body determine your day of rest. The second option can be a little trickier, "Chisholm said.
One reason is that you may not realize how much to rest until you have already injured yourself or burned out. "Sometimes our bodies catch up with our mind at a slower pace, which can lead to excessive use and injury. Your mind can say to yourself," I don't need this day of rest today, "while your body really needs it." This is why planning a rest day is useful in your planning, especially if you cannot listen well to the needs of your body.
What should rest days look like?
Rest days can be structured, but you should feel at your best, whether it is to sleep in, watch Netflix or start the day with some gentle stretching exercises.are great tools to help your body recover faster and to relieve any pain from your previous workout.
If you feel the need to do something active on your day of rest, Chisholm suggests restrained activities with little or little impact, such as walking, a yoga class, or other training with little impact. You can also try popular recovery techniques such as cryotherapy or infrared sauna on your day of rest. It is also important to remember that goodand are the key to good recovery.
The information in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor or other qualified health care professional for any questions you may have about a medical condition or health goals.