Rest days are very important because they allow the body to fully recover. One should not work out muscle groups when they are exhausted because it can lead to injury. Exhausted muscles can minimize the number of results the body could yield. Our body is the most essential machine, [and] it can adapt to stress and thrive in that same environment which will lead to the physical changes we’re looking for. Rest is essential because you need to replenish the energy system and detoxify the oxidation the body is going through during strength training.
But for those who wish to work out on the “off” day, a rest day workout can help you stay the course. Here’s what you need to know.
On average, you should be taking two days per week for rest and active recovery.
What Are Rest Days Workout?
Rest day workouts are the activities you do to stay active without doing traditional fitness routines. On your recovery day, you stop doing high-intensity exercises and replace them with low-intensity activities.
You keep your body moving but don’t let it reach those extreme stress conditions.
How to Know If You Need a Rest or a Rest Days Workout?
Fitness is important for your health, but overdoing it can backfire. Here are some signs that you’re due for a rest day and a rest day workout:
- Your muscles are always sore. Having sore muscles all the time means you aren’t letting your muscles heal.
- You’re exhausted. Feeling fatigue shows you’ve used up your energy stores and your body is stressed.
- You can’t sleep. If you feel too buzzed or wired at night to sleep, you may have too much cortisol and adrenaline running through your body.
What to Do for Rest Day Workouts?
The best rest day workouts are low-intensity but enjoyable. Moving around can help to improve endorphins, dopamine, and serotonin hormones. These hormones are chemicals your brain makes, and they can help you feel happy and relaxed.
Here are some examples of low-intensity activities to do on your rest day.
- Walking
- Slow jogging
- Biking
- Yoga or tai chi
- Swimming
- Rowing
- Stretching
When to Avoid Rest Day Workout?
If you injured yourself during a fitness routine or are in pain, skip the rest day workout. Instead, take a complete rest day. Passive recovery lets your body put all its resources into calming pain and healing injuries.
Eat healthy meals every day since all those carbohydrates, proteins, and fats help your body fuel up for success.
After a low-key rest day workout and three healthy meals, you should be ready to jump back into your regular fitness routine.
Remember, exercise is only 10-20% of the weight-loss equation: how we eat and rest is the other 80-90%!