A rest day is a day in which a person takes a break from their regular workout routine. Rest days are an important part of any exercise program. They give the body toàn thân a chance vĩ đại repair and recover, and help vĩ đại prevent injury.
A person should plan vĩ đại have at least one rest day every 7–10 days.
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This article explains why rest days are important for health and outlines some signs that may indicate a need for a rest day. We also highlight some of the issues that can occur if a person does not incorporate rest days into their workout routine.
Rest days are an important part of any exercise routine. A person should plan vĩ đại take regular rest days and should learn vĩ đại recognize when extra rest days are necessary. The health benefits of rest days include:
- Alleviating muscle pain and soreness: During rest days, the body toàn thân has a chance vĩ đại remove excess lactate from the muscles. This helps vĩ đại alleviate muscle pain and soreness.
- Repairing and building muscles: Exercise creates microscopic tears in muscle tissue. During rest days, cells called fibroblasts repair and build up the muscle tissue.
- Replenishing the body’s energy stores: Glycogen is a khuông of energy stored in muscles. Exercise depletes glycogen levels, which leads vĩ đại muscle fatigue. Rest days allow the muscles vĩ đại replenish their glycogen stores, thereby reducing muscle fatigue and preparing the muscles for their next workout.
- Preventing injury: Overexercising puts repetitive stress and strain on the muscles, increasing the risk of injury.
- Allowing the mind vĩ đại rest: Overexercising can tire the mind as well as the body toàn thân. Tiredness can lead vĩ đại poor decision making during a workout routine, which increases the risk of injury.
Certain signs may indicate that a person needs a rest day. According vĩ đại the American Council on Exercise (ACE), some signs vĩ đại look out for include:
- persistent muscle pain or soreness
- inability vĩ đại complete a workout routine
- continued feelings of sluggishness following a workout
- binge eating, or craving comfort foods
- increased incidence of injury or illness
- changes in mood or behavior, such as
- mood shifts
- irritability
- insomnia
- prioritizing fitness over everything else
- reduced beneficial effects of the workout, such as a decreasing rate of fat loss or muscle gain.
If a person experiences any of the above signs, they should take a day or two vĩ đại rest and recover.
Exercise puts a strain on the body toàn thân and mind. Exercising daily without taking a rest day can cause both physical and mental exhaustion.
According vĩ đại ACE, not allowing the body toàn thân vĩ đại rest can cause a depletion of glycogen in the muscles. This depletion can trigger the body toàn thân vĩ đại use proteins for energy, meaning there is less protein available vĩ đại assist muscle repair and growth.
Without a rest day, muscles, joints, and other important structures vì thế not have adequate time vĩ đại repair themselves. People may also become mentally exhausted and more prone vĩ đại making mistakes while training. Continually pushing on without a rest day will eventually lead vĩ đại injury.
The ACE make the following suggestions for activities vĩ đại vì thế on a rest day:
- spending time on a hobby or other activity, such as coaching a sports team
- enjoying time with family or friends
- catching up with work
- volunteering
- reading a book or watching TV vĩ đại relax
If a person is not injured or physically or mentally exhausted, they may consider taking an active recovery day (ARD), which is a day of gentle exercise.
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An older study from 2010 suggests that an ARD can help remove a buildup of lactate in the blood, helping vĩ đại prevent cramping and fatigue. Examples of gentle exercises include walking and yoga.
A person should see a doctor if they believe they have sustained an injury during exercise, or if they develop an unhealthy compulsion vĩ đại exercise.
Physical injuries
In some cases, a person may know instantly that they have sustained an injury. They may experience intense pain, swelling, or inflammation.
In other cases, an injury may take several weeks vĩ đại become apparent. Repetitive use injuries vĩ đại joints or muscles develop slowly over time. A person can often treat such injuries by following the RICE procedure:
- Rest: Resting the affected part of the body toàn thân vĩ đại prevent further injury.
- Ice: Applying a wrapped ice pack vĩ đại the affected area vĩ đại minimize swelling and alleviate pain.
- Compression: Applying a compression bandage vĩ đại the affected area vĩ đại reduce swelling and inflammation.
- Elevation: Elevating the affected part of the body toàn thân above the level of the heart vĩ đại reduce blood flow vĩ đại the area and alleviate swelling.
If a person’s symptoms persist or worsen despite following the RICE procedure, they should see their doctor for a diagnosis and appropriate treatment.
Compulsive exercising
People should consider talking vĩ đại a doctor or therapist if they feel compelled vĩ đại work out. According vĩ đại a
- eating disorders
- perfectionism
- neuroticism
- narcissism
- obsessive-compulsive traits
If a person experiences an uncontrollable need vĩ đại exercise, they should talk vĩ đại a doctor or mental health professional for further advice.
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Rest days are an important part of exercise for all levels of fitness. A person should take a rest day every 7–10 days or as needed vĩ đại help the body toàn thân and mind recover.
A rest day can be an active day that incorporates gentle exercises such as walking or yoga. Alternatively, a person may opt for a full day of relaxation.
A person should talk vĩ đại their doctor if they believe they are injured or feel compelled vĩ đại keep working out without stopping. A doctor will help vĩ đại diagnose any issues and provide any appropriate treatments.
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