Lately I’ve had some difficulty mustering up the motivation to get my workouts in each week. Not sure if it’s the weather, the craziness of schedules or the aches/pains I have been experiencing.
I have been known to have that frantic “must workout every day” mindset which means I was ignoring the most important part of exercising effectively which is allowing my body time to recover.
People often think that taking a rest day means they are slacking off or being lazy. Well I can attest that intense, prolong workouts do not need to be a daily occurrence. Your body needs to rest!
Overtraining can lead to decrease performance, fatigue, poor sleeping patterns, increase risk of getting sick and/or injured and burnout to name a few.
Rest days allow your muscles, nerves, bones, and connective tissue time to rebuild and grow back stronger. Rest does not have to mean doing nothing, but it should limit the stress on the body. Maybe a light walk, or bike ride, swimming or better yet incorporate some stretching/mobility into your daily routine.
So how do we find the balance between working out and resting?
LISTEN to your body! If you find yourself with low energy and a terrible night sleeping, your body is screaming at you to take a rest day, so take it! If you wake-up and feel great, then get to the gym but be smart about the workout you did the day before. Maybe de-load and use your body weight rather than going for that PR.
If you are one who does not like to listen to their body, here are a few other guidelines.😉
- The ASCM recommends that adults get at least 150 minutes of moderate-intensity cardio activity per week.
- For strength training, ACSM suggests training each major muscle group 2-3 days/week, leaving 48-hours for recovery between sessions that work the same muscle group.
Everyone is different when it comes to rest and recovery. There are many factors that will influence how much recovery time one needs like age, intensity of workouts, nutritional habits and your training experience.
I encourage you to take the time, play around to figure out what works the best for you in finding that balance. For me I will be focusing on hydration, getting my 7-8 hours of sleep each night, 10-min of mobility each day and scheduling, without the guilt, a few rest days a week to allow my body to heal.
A. EMOTM 10
Odd: 20 Russian twists
Even: 20 side arch ups
B. For time:
*200m Run in between rounds