Merry weekend. We all made it. A Perfect opportunity to rest after a busy and productive week. Although some may wish to push themselves further and further across the weekend. Something I see a lot. Quite a lot of people I work with often assume that more is better and wish to push themselves beyond their program without taking enough time to rest and recover. It’s easy to get caught up in the mindset of "no pain, no gain," but the truth is that rest and recovery are just as important as the exercise itself.
When you engage in resistance or cardiovascular training, you're not only causing micro-damage to your muscles and other tissues, but you're also temporarily depleting your energy stores, such as glycogen, in the muscles. This leads to fatigue, soreness, and a temporary decrease in performance.
However, after a period of rest, the body will respond to this stress by not only repairing the damaged tissues but also supercompensating, or making them stronger than before. This means that if you allow yourself enough time to rest and recover, you'll not only return to your previous level of fitness, but you'll actually become stronger and more fit than you were before.
On the other hand, if you don't allow enough time for rest and recovery, you'll eventually experience excessive fatigue, a state of chronic exhaustion and decreased performance that occurs when the body is continually pushed beyond its limits without enough rest. This can lead to overtraining syndrome, which can cause a variety of symptoms, including fatigue, decreased immunity, increased risk of injury, and even depression.
I’ve discussed this on social media previously. It forms part of a theory called General Adaptation Syndrome. It’s really cool.
To avoid excessive fatigue and overtraining syndrome, it's important to listen to your body and take the time you need to recover between workouts. This means scheduling rest days into your workout plan, as well as being mindful of any signs of fatigue or burnout, such as persistent soreness, difficulty sleeping, or decreased motivation.
The benefits of adequate rest are not to be slept on. When you allow your body to rest, you allow your muscles to repair themselves and become stronger. Meaning you’ll be able to work out harder and longer the next time you hit the gym. Additionally, taking rest days can help prevent injury and reduce the risk of burnout. It will help to improve your sleep quality, which is where the majority of your bodies repair processes take place.
Speaking of burnout, it’s important to recognize that pushing yourself too hard without enough rest can actually harm your fitness progress. When you experience burnout, you’re likely to feel exhausted and unmotivated, which can cause you to skip workouts altogether. This can set you back in terms of your goals and make it harder to get back into your routine.
So, what are some practical ways to incorporate rest and recovery into your fitness routine?
First and foremost, make it a priority and be sure to schedule rest days into your workout plan. This doesn't mean you have to sit on the sofa all day – there are plenty of active recovery activities that you can do on your rest days. For example, you could go for a leisurely walk, practice yoga or stretching, or do some light cardio like swimming or cycling.
It's also important to prioritize sleep as part of your recovery routine. Getting enough sleep is crucial for your body to repair and regenerate itself. Aim for 7-9 hours of quality sleep each night if possible. To assist with improved sleep hygiene ensure that your bedroom is void of any light at night, that you sleep at regular times each night, aren’t eating too close to your bed time and one that we all struggle with: Don’t just doom scroll when in bed.
Rest and recovery are crucial components of any fitness program.
By allowing your body the time it needs to repair and regenerate itself, you’ll be able to achieve your fitness goals more effectively and sustainably.
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