Getting fit…
…does not mean not being able to enjoy rest days.
You have finally made a decision to get off the couch and start exercising. Congratulations! The good news is that being fit does not mean spending all your free time sweating at the gym. The importance of rest days is often overlooked. Let’s find out why and how to learn to rest like a pro!
What happens to us when we exercise?
In order to understand why rest days are so important, we need to dig a bit deeper into what is happening to our body when we exercise.
Heart
Our heart muscle works similarly to any other muscle. It adjusts to the higher demand by increasing its strength and size. Also, as we exercise, we encourage faster blood flow between the heart and lungs and our resting heart rate decreases over time. This decreased resting heart rate is due to heart being much more efficient now.
Lungs
Also, muscles in the lungs strengthen and the network of capillaries that carry blood become more dense, ultimately creating an increase of the lung capacity.
Skeletal system
In the short term, as we start exercising, our body produces an increased amount of synovial fluid, which provides pain free movement of our joints. In the long term, the increased requirements on the skeletal system mean that it adapts, by an increase in the bone mass and density, reducing age related loss of bone muscle.
Muscles
As we exercise, our muscles need more oxygenated blood and so the network of blood vessels carrying blood to these muscles becomes more dense. Also, the nervous system adjusts by allowing muscles to work more towards their capacity. Muscles use glycogen as their primary source of energy when exercising. With the increased demand, the glycogen storages in our muscles increase.
Hydration
When exercising the body temperature raises. Body reacts to this by sweating to lower it. This can lead to dehydration if not drinking properly. When we are dehydrated, there is less blood plasma available which might mean that less nutrients arrive in the muscles and muscles struggle to put up with the demand. In order to prevent tiredness during workout, hydration is crucial.
All good things take time…
The above are only a few of the amazing changes that happen to our body during or after exercise. These changes are a big deal for our bodies. Hence we need to ensure that we give ourselves time for a rest day on a regular basis (ideally one to two days a week). Without this break, our bodies will eventually be put under too much stress, becoming more prone to an injury.
The magic happens when we rest…
During the rest day, we allow our muscle tissue to repair and grow. It also gives our muscles time to replenish its glycogen levels, so they can draw on them during the next workout. You might notice the feeling of being stronger when exercising after a rest day. Another benefit of having sufficient glycogen levels is that your body is less likely to produce lactic acid. Less lactic acid build up means less sore muscles after exercising.
Exercise produces hormones such as serotonin, cortisol or adrenaline. If we exercise too much, these might be overproduced and might have a negative effect on our sleep and decrease our immunity.
Rest like a pro! What can you do on a rest day?
Rest day does not mean that you need to veg out on a sofa in front of Netflix even though there is nothing wrong with that occasionally…
Nutrition
Listen to your body. It will naturally require less food on a rest day. Still try to ensure that you get all the important macronutrients in in a balanced form just like any other day.
Light exercise
Light exercise is an ideal activity for a rest day. Take a walk, do some yoga or stretching. Or hop on a bike for an easy ride. Visit your favorite wellness center for a little massage, swim or sauna.
Healthy life is about balance
Use rest days to enjoy your hobbies. Spend time with your family. Enjoy breakfast al fresco. Water your plants. Organize your workspace. Do some gardening. Play with your dog. Take that much needed nap. A healthy life is about achieving a balance. Focusing on other things than training does not only give a break to your body but also your mind.
Let’s stay in touch!
How many rest days are you taking in a week? What do you think about the importance of rest days? Let us know on Instagram, LinkedIn or TikTok. Would you like to learn more about fitness? Head to Fitness section of Workout Bestie for the latest workout videos. Or check out our Kettlebell Express Workout below!
Would you like to know how to reduce work related back pain? Have a look at our latest article covering just this.
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