I completely understand the "more is better" mindset when it comes to exercise - it really seems to make perfect sense: the more you work out, the more your body will transform. Seems pretty straightforward at first glance!
However, this concept only truly applies when it is executed properly, and exercise is kept to amounts within reason.
If you push your body too hard, and for too long, it's possible to begin to experience diminishing returns. Rest and recovery are just as important as the exercise itself, and are truly necessary in order to reap the full benefits of all of your efforts while staying injury free. (This is a HUGE deal, obviously, though it's not the direct topic of this post... Had to mention it though!)
I always suggest to my clients to take at least ONE full day per week to devote to true recovery. A little activity is fine, but nothing that puts substantial stress on your body or nervous system. A physical and mental break from intense exercise allows your system to repair and rebuild after being torn down, and also really helps to rejuvenate your body and mind to get you prepared to rage on your next training day!
It's also important to sleep enough, drink plenty of water, and fuel your body appropriately so that it can essentially rest easy knowing that you're going to take care of it - doing this at regular intervals keeps your progress rolling along most consistently!
I like to suggest that instead of considering them a stalling point or regression, think of rest days as your way of convincing your body that it's ok to keep adapting, and that you're promising it that you won't keep running it into the ground :)
By allowing your body to rest, and refueling it properly, you're giving it a break from the stress of your fitness regimen (and life), and giving it signals to let it know that this state of challenge isn't going to last forever and that it can count on having time to reset and rebuild.
This strategy maximizes your "gainz" (and losses, if you prefer), because your body can relax into your routine and not become so depleted or overworked that it starts trying to protect itself from the stress you're putting upon it... When that happens, your body has trouble building muscle as well, losing fat, etc. Nobody likes to plateau, am I right?
Left: not enough rest, not enough food. Right: more rest, more food! Rest and fuel, that's it. 2 weeks between pictures, for reference.
Credit to M2 Performance Nutrition - even coaches need coaches, and Mike Molloy (the founder) is the BEST!
Just like having a day off (or two) from your job every week, after a break you return more refreshed, productive, and energized than if you'd worked straight through the weekend - your body is the same way! "Productivity" is what gets you to your goals, and you're the boss - so keep your system happy and well cared for so it will work most efficiently for you :)
Your body is an incredibly fine-tuned, sensitive, and adaptable machine... Give it the tools, stimulus, and circumstances it needs to achieve your goals - INCLUDING REST! :)
How many rest days do you take throughout the week? What's your favorite active (or inactive) recovery?
(Mine is swimming - but only if the weather is really good!)
Please feel free to comment, upvote, or resteem if you'd like!
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I always find the rest days very important and every time I feel full of energy for my next training day and notice the progress compared to the last session. Our body is a perfect machine, we just need to learn how to operate it.
Nice! I totally agree :) I absolutely depend on rest days haha... If I go too long without one, I'm useless in the gym! :D
Walking, dancing, jogging , etc. can they be considered resting activities ?
Walking, dancing, jogging , etc. can they be considered resting activities ?
Sure! As long as the intensity is kept low :) moving your body is great on "rest" days, but you just don't want to tax it... If it feels good and leaves you feeling better and energized the next day, then it's probably ok! :) great question!
Thanks for this interesting article 🙂 After seeing your pics between the results without and with enough rest, I am more motivated to take more care about it 👍
You're so welcome! Oh good, I'm so glad! The rest was a huge part of it of course, but so was fueling appropriately, which is another detail to keep in mind if you're training at a high intensity :D and who doesn't love food?! haha
uff adonis!
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