The Role of Rest and Recovery in Fitness and ideas for your next rest day! It is easy to get caught up with a workout routine and forget about one of the most critical components of building muscle: Rest and Recovery. Rest and recovery allow our bodies to repair and rebuild. When we exercise, we put stress on our muscles, joints, and other tissues. This stress is necessary for growth and improvement, but it also causes damage. It is during rest and recovery that our bodies have the opportunity to repair this damage and come back stronger.
What should we be doing to get in the rest and recovery that our bodies need? Here are some recommendations for your rest days:
Sleep: During sleep, our bodies release growth hormones that aid in muscle repair and recovery. Lack of sleep can lead to decreased athletic performance, increased risk of injury, and impaired cognitive function.
Low impact / low intensity active rest: Activities such as walking, stretching, or yoga on your rest days are considered active rest. Active recovery helps to increase blood flow to the muscles, which aids in the removal of waste products and promotes healing. It also helps to prevent muscle stiffness and soreness.
Refuel: Take the extra time that you have since you are not working out to cook yourself a hearty, well-rounded meal. Refuel your body with a combination of carbohydrates and protein. Carbohydrates replenish glycogen stores, while protein provides the building blocks for muscle repair and growth.
Read: Most of us workout for longevity, but longevity also includes keeping your brain sharp. Commit to reading a few pages of a book on each rest day. Bonus points if you find yourself a cozy coffee shop to read in!
Hydration: Most of us drink lots of water during our workouts. Even on our rest days, our bodies need plenty of water. In place of your regular workout, try to have the same amount of water that you'd usually drink during your workout!
Often taking a rest day ends up being harder than working out. When we get into a good consistent routine, it is hard to convince yourself to rest. Remind yourself that taking rest days means you're taking care of your body and giving it the time it needs to repair and grow. By prioritizing rest and recovery, you'll not only see improvements in your fitness performance, but you'll also reduce the risk of injury and promote overall wellness.
So, the next time you find yourself tempted to skip a rest day or push through fatigue, remember the importance of rest and recovery in achieving your fitness goals. Take the time to rest, recharge, and allow your body to come back stronger than ever. Your body will thank you for
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