Rest Release Rejuvenate
Rest days are one of the fundamentals of a solid and effective workout plan. Rest is required by the body to recover from the microscopic damages to the muscles and to prevent a mental or physical burnout. The act of slowing down can make you effective for a longer period of time. It is very important to incorporate rest in your routine. Rest is indeed an essential requirement of a healthy lifestyle.
How many Rest Days should one have?
It varies from person to person depending on intensity of the workouts, personal goals, nutrition and routine. One should typically take 4-6 Rest days in a month.
Types of Rest
There are mainly two types of rest-
If you’re a go-hard-at-every-workout kind of person or you just hate the idea of taking a day completely off from exercise active recovery workouts let you get in some activity while giving your muscles and joints the rest they need to bounce back stronger than ever. Unlike passive recovery day, an active recovery day features easy workouts equivalent to no more than 60 to 70 percent of your maximum effort (low to moderate intensity). For example, if you’re training for a marathon, you can use an active recovery day as an opportunity to walk a few easy miles or take a gentle yoga class to work on flexibility.
Working at a lower intensity, as opposed to doing absolutely nothing, will help increase recovery from your previous workout by increasing blood flow to your muscles and tissues. Giving your circulation a little boost helps get nutrients (like amino acids and oxygen) to your muscles so they can repair themselves. It also helps flush out waste products that built up during exercise (like hydrogen ions and lactic acid) and contribute to muscle damage and fatigue. Active rest allows the body to rejuvenate and mind to re-focus.
Here are few activities that one can do during active recovery days :
1.Self Myofascial Release
A method of massaging the connective tissues surrounding the muscles and bones offers a lot of recovery benefits. In fact, self-myofascial release may help increase range of motion and reduce delayed-onset muscle soreness following intense exercise.One can foam roll, use a lacrosse ball or a massage stick.
Swimming is a great way of stretching your body and working on your muscles with very low impact on the body.In addition, the water pressure helps improve circulation in the muscles, blood vessels, and heart.
If your mind has been occupied a lot lately and need some clarity then taking a hike is one of the best ways to rejuvenate yourself mentally and physically.Taking a hike helps to reduce rumination and uneven terrain helps to work different muscles
4.Steady State Cycling
If Running is not your forté then you should definitely try cycling.Hop on a bike (stationary or moving) and pedal away for a low-impact form of exercise—it lets you get in some cardiovascular exercise without all that pounding on your joints.
Passive Rest is quite the opposite of active recovery. Passive rest is about giving yourself a break, mentally and physically. It involves remaining idle and doing absolutely nothing that takes a lot of effort. This kind of rest promotes healing and general well being. It includes anything which is familiar and nourishing.
Here are few activities that one can do during passive recovery days :
Your workout is where you tear your muscles down, literally. Weight training tears the muscle on a microscopic level when it repairs it comes back a little stronger each time. Sleep is when your body repairs so don’t be afraid to get in an extra hour or
two on your rest day, your body will thank you for it.
2.Practice Self Care
Your rest day is the perfect time to practice self-care. Self-Care isn’t selfish its important and necessary so you can be the best version of you in all areas of your life, not just your workout. What can you do for self-care? Get a massage, soak in a hot tub, try out the sauna (great healing benefits), cryotherapy ,take an epsom salt bath or try floating.
3.Read a book
Reading a book has myriad of benefits: it calms your mind, makes you creative and imparts knowledge.Unplug from the daily chaos and indulge into your favourite read as you recover from an intense workout session.
So, reset and recover by incorporating these two kinds of rest in your routine. Let us know what activities you tried and how it helped. Thus,
Rest Release Rejuvenate.