Rest days aren’t only good but an essential part of any effective workout routine. When we exercise, we injure our muscles, and that injury takes time to heal. And with healing, comes muscle growth. When it comes to building muscle, many people tend to focus on the intense workouts and grueling exercise routine. However, there’s another crucial aspect of growth that tends to get overlooked: rest days.
You don’t have to worry about not doing enough or going hard enough, by taking occasional days to rest. This is because you become better at whatever exercise you are doing, so don’t be afraid to take a day or 2 or even 3 days from working out. You will still reap the rewards of your training.
Key takeaway
Rest days are an important part of any effective exercise routine, and neglecting them can actually hinder your progress. Without proper resting days, you wouldn’t see results, and you end up putting a strain on your body.
The science behind rest days
There is something that happens when you engage in intense exercise, they’re called micro-tears. Engaging in vigorous exercises can cause micro-tears, though it sounds counterintuitive, but it’s actually a necessary step in building muscle. As your muscles repair and rebuild, they become stronger and larger.
However, you’re not going to experience this (repair process) if you’re not giving your muscles enough time to rest and recover. When you don’t give your muscles sufficient time to recover, you wouldn’t give them the chance to repair and rebuild. Therefore, you overtrain yourself, which actually leads to muscle loss and decreased strength. So, if you’re not seeing results despite your training plan, you might not be getting sufficient rest.
Remember that even if your goal isn’t to build muscle but to lose weight, maintain weight, muscles and keep fit, rest days are super important. So, whatever your workout routine is, whether it is HIIT, cardio, aerobics, and other activities, make sure you take a few days to rest each week.
The benefits of rest days
Since rest days are highly important, what exactly do they do for your muscles? Here are some very important things to know about rest days:
1 . Taking some days to rest allows your muscles to recover and rebuild, which leads to increased strength and muscle mass. It’s also a great way of giving your joints, and connective tissues more time to recover, which helps reduce the risk go injuries.
2 . It can help improve your mental health and reduce stress levels. Exercise can be physically and mentally exhausting, so taking time to rest can provide a much-needed break.
3 . They actually help improve your workout performance, when you’re well-rested, you’ll be able to lift heavier weights, perform more intense exercises, and push yourself harder.
4 . You might not know this but having rest days can reduce obsession with exercise or weight loss. It gives you time to focus on other things in your life, rather than how you look or how much weight you’ve lost. Additionally, it reduces the potential pressure you can feel mentally, and put on your body. Therefore, you learn to trust the process, enjoy the journey and look forward to learning more about yourself.
How to incorporate rest days into your routine
The amount of rest days you can take depends on things like your fitness goals and current fitness level.
That said, the general rule of thumb is to take at least a day or two rest days per week. This allows your muscles sufficient time to recover, and rebuild, so you can get closer to your goal/s.
However, it’s equally important to listen to your body and take rest days as needed, despite the recommended rest time. If you’re feeling fatigued or sore, or overwhelmed, it may be a sign that you need to take an extra day off. Additionally, as a lady you might need to take longer days to recover, during your period or other hormonal events.
Remember that your rest days can look differently from others, and it’s okay if it does. What matters is that you take enough time to recuperate , as fitness is a lifelong journey, so no need to rush anything!
What you can still do on days you’re resting from exercise
During your recovery periods, you can still keep yourself active by taking walks, and keeping yourself busy at home. It’s just a way to keep yourself active during the day. However, it is not compulsory to engage in other forms of physical activity, especially if you have sore muscles. The best way to still perform some exercise is doing some stretching in the morning and evening time. A ten minute stretch is really good, and can help release muscle tension, and aid sore joints. You don’t have to workout in some form, on the days you choose to rest. It doesn’t mean that you will lose progress or experience setbacks, so don’t feel obligated to do some exercise-ish activities.
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