Importance of Rest & Recovery
As I am writing this, it's a rest day. No gym, no rucks. Just rest, easy movement and relaxation. Sometimes this can be difficult, especially when I am fully focused on my goals and eager to reach them quickly. But did you know, rest and recovery is just as important as training and sticking to your nutrition plan?
When you are physically active, working to build muscle or lose weight, rest and relaxation provides many benefits that your body needs to be able to perform optimally. Very simply stated, rest:
Allows muscles to repair and recover.
Reduces inflammation.
Replenishes your energy stores.
Gives you a mental break.
Alleviates soreness that can occur with a fitness program.
Prevents injuries/overtraining and improves overall performance.
Simply put, when you build muscle (lifting weights, training, etc) you create tiny microscopic tears within the muscle fibers. Rest provides time for your body to repair these tears, ultimately increasing muscle size and strength.
Not many realize that exercise is also a form of stress on the body. This stress can lead to inflammation, especially with hard training, intense cardio or not allowing your body to fully rest. This is where sleep also plays a role. Ensuring you have proper sleep allows for good hormonal balance, including reduced cortisol levels, reduced inflammation, and overall muscle recovery. Getting enough sleep also helps you perform better in your workouts and provides greater mental clarity for your days.
When I am creating client plans, I incorporate rest days to ensure proper recovery, and to avoid burnout. However, some require more rest than others, and identifying those signs of needed rest is crucial. Signs of a needed rest period can include increased irritability, increased or prolonged soreness due to delayed recovery, fatigue and difficulty waking, or staying asleep, or even reduced performance in the gym, among other signs. This is why communication between client and coach is especially important in regards to other lifestyle factors including sleep, soreness/recovery, stress and energy levels, as well as adherence to nutrition programming. Having a good understanding of a client’s lifestyle outside of the gym provides much-needed information to guide them toward their health and fitness goals.
I love treating myself on a rest day with things I most enjoy, and I urge you to make a day of it. Things I enjoy on a rest day include taking a leisurely beach walk, chilling at the coffee shop (as I am right now), reading, or watching a movie at home, or going to get a massage.
You don't have to be a complete couch potato on rest day (though I'm not going to judge you if you do). A rest day can look like any of this:
Going for a walk or an easy bike ride.
Spending the day at the beach, or visiting a park.
Reading a book, or making it a movie day.
Enjoying a day at the spa.
Spending time with family/friends...coffee date anyone?
Working on a hobby.
Taking a gentle yoga class or doing some light stretching/foam rolling.
Working toward your health and fitness goals is more than just exercising and eating well. Recognizing how critical rest is to your fitness regimen will help you live a more balanced and healthier lifestyle, allowing for optimal performance and ultimately allowing you to reach your goals.