Rest days are important to your fitness goals, so maximize your time off
The key to building your fitness is knowing when to slow down.
Are rest days part of your fitness routine? We know exercise is essential for our well-being. But just like anything in life, more of a good thing is not always better. In fact, recovery days are just as impactful for physical gains and staying healthy as those spent active.
Taking a break from aerobics and strength training allows the body ample time to restore and repair itself. If you were to venture beneath the skin’s surface after a workout, you’d find muscle fibers that have sustained microscopic tears, depleted levels of glycogen, and are loaded with lactic acid, which gives that burning feeling during intense exercise.
Think of glycogen as the gas that gets your engine going. It’s stored in the muscles, and when needed, is released for a boost of energy. But just like the tank in your car, it requires replenishing. And for the body, that refill comes from rest. Recovery days also provide the body with time to break down any excess lactic acid in your body.
Here’s another compelling reason to take a few days off: Rest will prevent overuse injuries. Repetitive stress on muscles and joints from exercising the same body parts over and over again makes them more susceptible to aches and pains. When we’re tired, we don’t train as effectively. And, as a result, we are more likely to have poor form, which can lead to injuries, or not enough stamina to safely complete our workout.
The key to building your fitness is knowing when to slow down. You should aim for two days off from intense exercise each week. But taking it easy on non-exercise days doesn’t mean you should stop moving. Try this relaxing, rejuvenating routine on your next day off. You will need a yoga mat or well-cushioned, carpeted floor.
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Child’s pose
Start in a tabletop position with shoulders over wrists and knees wider than hip-width apart. Hinge back at your hips, lowering your glutes to your heels (or as close as you can).
Now thread your right arm beneath your left, with your palm facing up and forehead resting on the mat, You should feel a deep stretch in your hips and right shoulder. Hold for at least 30 seconds, then repeat with your left arm.
Bridge pose
From your back, bend your legs so your feet are flat on the floor about hip-width apart. Extend your arms to your sides for support, with palms facing down.
Push through your heels and hands to elevate your hips off the floor. Squeeze your glutes. When balanced, bring your hands together behind your back and interlace your fingers. Hold for 20 to 30 seconds, then slowly lower your hips to the floor.
Happy baby
Begin on your back with your legs bent and knees drawn in toward your chest.
Lightly grab the insides of your feet with your hands. Keep your knees wide to really stretch your inner thighs and hips. Hold for 20 to 30 seconds.
Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. To learn more about her virtual training program, go to ashleyblakefitness.com.