Wondering how many rest days a week you should take?
Learn how many rest days are required for optimal performance, recovery, and results.
Whats more relaxing than a bunch of people on Instagram shouting at you to chill!?
Are rest days laying perfectly still?
Doing anactive recovery workoutwith light weights?
Shelling out for a massage?
Are there actualrest day exercisesyou should do?
The one thing experts seem to agree on: rest looks different from person to person.
And unfortunately, the consensus is: It depends.
You get stronger, healthier and fitter when yourenotworking out, says personal trainerAlfonso Moretti.
They build muscle
On a physiological level, rest is a necessary component of growing your muscles.
Rest is a necessary component of growing your muscles.
certified personal trainer based in Beverly Hills, California
Only when the tears repairwhich takes timedo the muscles actually build back bigger and stronger.
days, depending on the level of muscle damage and exertion a person puts out during exercise.
Without rest days, we build up fatigue in a more compounded fashion, says Maggert.
When this happens, its called overtraining, which can lead to injury.
It allows our muscles to repair after exertion and it also helps with mental sharpness.
With overtraining, there can be increased injury and illness, fatigue, emotional distress and/or decreases in performance.
How many rest days a week should you take?
But there is some broad guidance experts agree on.
This allows your muscles and central nervous system time to recover.
Dr. Jawoski stresses that intensity should be a large consideration in scheduling rest days.
Just as the body needs sleep, it also needs time to recover.
Theres a time to push and a time to back off, Moretti says.
Youll feel better and your workouts will be better.
Pain and soreness that dont resolve by your next training session can be red flags, says Maggert.
Use the 10% rule for returning to activity where you add 10% time and intensity per week.
When in doubt, seeing a sports medicine specialist is a good way to get additional information.
So, what should you do on a rest day?
Here comes the tricky part: Figuring out what rest means to you.
And there are a few ways to think about answering that question.
Active recovery is a good way to think about rest days.
Give your body a break from the usual stresses you place on it.
So if you normally run, consider agentle yoga class.
If you are lifting heavy weights, perhaps a stretching session or an easy swim.
Moretti looks forward to rest days.
Yes, even a personal trainer relishes his rest days!
Active recovery days are great, Moretti says.
It really depends on what you enjoy, Maitland says.
Personally, I like to put on my favorite audiobook and simply go for a walk.
Stretching, meditation, yoga and even light swimming can also be great options for rest and recovery days.
FAQ
Is it okay to work out every day?
Its all about the level of intensity of your workouts.
Experts dont recommend doing vigorous exercise every day.
But if exercise is light-to-moderate, its okay to work out every day.
Its also okay to work out every day if you intersperse intense exercise with light or active recovery days.
Maybe you canwalk everyday without need for much recovery, but sprinting will require time off for recovery.
How do I tell if Im overtraining?
Pushing your body too hard or too often can backfire.
When that happens, its called overtraining.
Dr. Jaworski recommends consulting a sports medicine physician if you are experiencing these symptoms.
Do muscles grow on rest days?
Peake, Jonathan M et al.
- Muscle damage and inflammation during recovery from exercise.Journal of applied physiology (Bethesda, Md.
1985)vol.
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