The Importance of Rest and Recovery from Workouts
May 16, 2023
When was the last time you asked yourself how you feel, am I recovered enough to continue the workout, or have I had enough rest in between workouts? Most of us are guilty of leaving the gym before taking time to properly cool down, or skipping a rest day entirely.
No shame - it happens to the best of us!
Avoiding burnout with rest days.
I started working with a client earlier this year who was in the gym for about 2 hours per day, 6 days per week, performing heavy lifts every single time. She also was following a very strict macronutrient and calorie regimen. You’d think with all of the work she was putting in, she knew what she was doing and would see some results. And yet she still reached out for help.
We first tweaked her macros as well as spoke about them being a guideline instead of rigid rules that she had to follow. We then slowed her workout routine waaayyyyy down by implementing a more intentional split. Her new routine had her lifting only 4 days per week for about an hour, and included some active rest and recovery days. The weight started coming off and her body composition shifted by 5% in 3 months. And she was doing less than when we started!
Physical and mental benefits of rest and recovery.
Rest and recovery are just as important as the workout itself. It’s when the body rests, refuels, and repairs.
Not enough recovery can lead to injury, burnout, and even some mental and emotional challenges. Overtraining can lead to feelings of fatigue and low motivation, and can trigger the sympathetic nervous system (fight or flight response), which is very stressful and taxing on the body. Taking time to rest and recharge can help to reduce stress, improve mood, and maintain a positive mindset to keep you motivated to continue working on your goals.
How much rest and recovery do you need?
The answer depends on several factors, including your fitness level, age, and the intensity of your workouts. As a general rule, most people benefit from taking at least one or two rest days per week. However this can vary depending on the factors listed above.
While there are a ton of recovery therapies out there like cryo and compression therapy, moving in a restorative way is all the body really needs. Keep it simple! Try things like taking a break from intense exercise, doing low-impact activities like yoga or walking, or simply taking a day off altogether.
Resting is not lazy. It’s essential and can only help you reach your goals.
If you’re struggling with this like my client was when she first came to me, maybe it’s time to take a different approach. Try this out and see how it goes. And if you’re still struggling, reach out and let’s connect. I’d love to support you!
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