Rest Days Are OK | #THEHUE
Take the guilt out of rest by creating space to consider the criteria for optimal recovery.
With the proliferation of a fit lifestyle and the pressure social media creates in looking good and staying fit, there’s been a boom in the fitness industry that champions a “no rest day” mindset. This relentless pursuit often praises increasing weight loads, adding repetitions, pushing for higher intensities, and maintaining an unforgiving training schedule, while vilifying rest days as an indication of laziness.
The relentless push towards heightened performance and aesthetics has shattered previous human performance records, and while it’s incredible to witness and definitely worth celebrating, there’s also a darker side to the overall narrative that often gets overlooked. Amid the glorification of unwavering dedication, many forget the significance of rest and its role in peak performance and overall well-being.
The prevailing attitude leans heavily towards always doing more. It’s likely tied to a scarcity mindset, where you feel like you don’t want to waste a minute of your precious time. You choose to therefore sideline the essential need for recovery, balance, and a holistic approach because rest and recovery are for the lazy or weak.
But, rest days and adequate recovery are more than just downtime. They’re foundational for muscle recovery, muscle hypertrophy (muscle growth), optimal performance and overall well-being. That’s why elite athletes have specialised teams and complex routines dedicated to designing the most optimal rest routines. Sometimes, you have to take two steps back to make a greater leap– and this mantra is certainly true in physical performance, as in athleticism and physical performance, more is not necessarily always better.
Also pushing yourself without sufficient rest can lead to lasting injuries, compromised immunity, hormonal imbalances, and general deterioration. In fact, cases of extreme overtraining can even manifest in debilitating migraines or intense impacts of delayed onset muscle soreness. It translates as your body’s urgent plea for a break, signalling weakened muscles and overall deterioration of your vitality.
The sometimes toxicity of hustle culture and the glorification of “always being on” is part of the problem, so it’s critical to discern what’s really best for you. Sidestepping the snares of social media and peer pressure is also an important responsibility to consider.
Here are some things to consider to tailor an effective rest and recovery regimen:
Training Age: This indicates the duration you’ve been exercising for. Childhood training may aid in muscle memory, but recent periods of consistent training are more relevant in predicting what level of recovery is appropriate for you.
If you’re a seasoned exerciser, you’ll likely experience less soreness than a beginner. But, it really also depends on what you do and how often you do it.
Intensity Levels: While all physical activity is beneficial, the range of intensities can vary widely, as not all workouts are created equal. Neither will the same exercise be felt by everyone in the same way. The feel of the intensity level is subjective. It is influenced by your training age and a variety of other factors that make you and your body inherently unique.
An example of this is how the more routined and experienced you are in a particular exercise, the less strain it’ll cause your body. But, adopt a new routine or introduce a new stimulus and your body, no matter how fit you are, will need time to adjust. While high-intensity or heavy-load strength training will demand more rest, lighter exercises like pilates or yoga will require less recovery.
Another example is how the same routines, loads, and movements will impact each body differently. If you’re more flexible yoga will not be as strenuous compared to someone who is less flexible. So, it’s important to make sure to always personalise your considerations.
Targeted Muscles: Some exercise programs focus on specific body parts on alternate days, ensuring varied muscle groups rest daily. Some might engage in biceps, triceps, and lats one day, then switch to hamstring, glutes, quads, and calves another day. While others might opt for more full-body routines and choose a mix of upper-body-focused days with lower-focused days.
The combinations of how you can structure your routine are honestly infinite. It really comes down to specific goals, lifestyle, and what type of programming you’re subscribing to.
But, no matter how you train, it’s always important to listen to your body. While a level of soreness is not a concern, remember that exercise is meant to help you.
Training Type: Cardio exercises work the heart and the body dobby, while strength training targets more specific muscle groups and deals with muscle force, while yoga will test your balance, flexibility, and mobility. No matter the type, your routine is a vital gauge of how much stress you’re inflicting on your muscles, joints and overall body.
That’s why the best approach is always personal. Develop a keen understanding of your body and what it needs. Recognising when you might need more rest than more activity, or vice versa is critical to optimal performance and well-being.
Above all, when contemplating how to best rest and recover, free yourself from any sense of guilt. You deserve rest. Your body needs it and you will thrive on it.
Don’t succumb to a guilt trip over taking a break. It’s an essential part of any routine that’ll give you the edge that’s pivotal not only for physical performance and progression but for overall well-being.
A useful guideline is to equate your workout frequency and intensity with your recovery intensity. Whether it’s a brief stretch, a rejuvenating massage, or a complete day off, it’s these moments of pause that’ll amplify your state and performance. So, don’t hesitate to give yourself the rest and recovery you deserve.
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