Sometimes we find ourselves unmotivated to train and sometimes we are so determined to reach our goals we feel like we need to make up for lost time, but the opposite is true. At times we become frantic with the mindset of “I must train every day and rest days are just wasted time”. This can be incredibly harmful to us and can delay our progress. Prolonged bouts of stress on the body can lead to exhaustion. When the stress applied to the body is too great it can result not only in exhaustion but also in injuries such as stress fractures, muscle strains and joint pain.
Inadequate rest can lead to over-training syndrome (some researchers refer to overtraining as unexplained underperformance syndrome UPS) which commonly occurs in athletes and fitness enthusiasts that train beyond their body's ability to recover. When you perform excessive amounts of exercise without proper rest and recovery you may experience some harmful side effects including decreased performance, chronic fatigue, altered hormonal states, poor sleeping patterns, reproductive disorders, decreased immunity, loss of appetite, physical symptoms similar to severe food poisoning and mood swings.
Tissue repair may take 2 to 10 days after a single session depending on the intensity, volume, muscle fiber type and general conditioning of a person. All muscles recover at different rates and individuals have different recovery times too depending on nutrition and even genetics. Generally, larger muscles take longer to recover then smaller ones. Exhaustion is often a common result of short-term stress imbalances and recovery whereas overtraining is the long-term effect. It can even create deficiencies in the immune system leaving the body chronically fatigued, mentally drained and prone to illness in addition to the risk of injuries mentioned earlier. At times the body simply cannot take the pace of even the best designed training programme and it is important that we listen to our body’s and give it the correct rest and recovery it needs. It is best to always plan to rest days.
You should always allow enough time to fully recover but not so much time that you lose the gains you've made. It is recommended to take 2 rest days per week. In order to stay motivated and not become lethargic and start binge eating, it is best to have active rest days. So, go for a walk, go to the park with your kids and maybe some slow stretching.
Recovery and rest days do not mean staying stagnant and not moving, you should focus on various techniques to facilitate your recovery.
We recommend using certain recovery techniques at the end of every exercise as well as low intensity stead state (LISS) sessions on rest days.
Foam rolling / fascia rolling
You may have seen people using foam rollers in the gym and wondered what they are doing (image below). Foam rolling or self-myofascial release therapy works by alleviating adhesions or “knots” in the body’s soft tissue to restore elasticity and muscle motion. By guiding your body back and forth over the roller, you're basically giving yourself a deep tissue massage. The other amazing benefit of foam rolling is that it breaks up and loosens fascia (connective tissue that protects and separates muscles), allowing fat cells to lie flat under the skin reducing the appearance of cellulite. After some time of frequently foam rolling, you will see some skin-smoothing benefits.
For beginners, when choosing a foam roller, the rule of thumb is to select a roller than feels as hard / dense as your body feels. So, if your muscles are hard with little body fat, go for the hardest foam roller you can find. If your body feels soft and plump choose the softest foam roller to start. Many people find foam rolling incredibly painful at first but after time it is the best feeling in the world. Choosing a softer roller will help alleviate the pain. Furthermore, there are vibrating foam rollers – these feel amazing for all experience levels. The vibrations relieve the pain and it feels like a relaxing deep tissue massage.
When foam rolling if you are not an advanced user DO NOT roll any body part other than the belly of your calves, your quads, hamstrings and glutes. If used incorrectly it can cause damage so, please consult a professional. It is very easy to learn but the right technique must be followed.
Massage Gun (Hypervolt, Theragun)
A massage gun is a fascia massager which has a similar effect to the foam roller discussed earlier. There are many variations and brand names of the massager. The Thera gun has a dual effect of extreme vibration combined with targeted penetration, giving the body incredible, instant muscle relief. You do not have to use both the gun and the foam roller. I love to foam roll on leg days, but I use the gun every day on whichever muscle feels sore at the time. Unlike the foam roller, since the gun penetrates an exact targeted spot, it can be used safely on muscles on the back, arms, neck, legs, everywhere (again, please ensure you receive a training session on the correct technique of using the gun).
Stretching
You would have heard this many times in your life, but I will say it again. Please stretch often. The fascia massagers discussed before are a great substitute to daily stretching however frequent stretching is so important to lengthen your muscles in your limbs and ensure they do not knot and become taut as this could result in injuries and prevent training in the future. Pilates is a great way to stretch so use your rest days.
Cardio (low intensity steady state)
Low intensity steady state cardio is amazing for recovery. Taking a long walk or a slow steady run on a treadmill allows blood to flow, taking oxygen through your muscles to allow for faster recovery. You know sometimes when you feel so sore you cannot move, take my advice, go to gym and go for a long walk. You will feel a million times better. Don’t become stagnant from muscle soreness, keep moving. Swimming is another amazing recovery tool or low pace cycling.
Sleep
Many people underestimate the value of sleep. Some believe they can operate effectively on 4-6 hours of sleep. You cannot. Many studies have been conducted and we must get 8 hours of sleep every night. Our body works in 1.5 hour sleep intervals so 7.5 hours is optimal (allow 30 minutes to unwind and fall into proper sleep). Lack of sleep means the body cannot properly replenish and results in longer muscle recovery times. Insufficient sleep also affects hormone balances, immune system and mental function. For those who like to read, there is a fantastic book that I highly recommend called Why We Sleep: The New Science of Sleep and Dreams by the neuroscientist and sleep researcher, Matthew Walker.
Nutrition
Probably the most important aspect of recovery other than sleep, is nutrition. If you don’t give your body the proper nutrients required to rebuild muscle tissue, you will not recover efficiently. Consuming enough macro nutrients after exercise is essential. It will stimulate muscle protein synthesis to help you rebuild your muscle fibers, improve recovery and enhance performance during your next workout.
Hydration
Suffering from thirst is a sign your body is not experiencing adequate recovery. When your body is in a catabolic state (ie. breaking down muscle) it becomes dehydrated. Keep your water intake high to avoid dehydration and give your body the time and the tools to recover.
Self-care
Sometimes we just need to pamper ourselves and say thank you to our bodies for working so hard and thriving through even the hardest obstacles. Enjoy a long bath, a massage, a cup of herbal tea, light some candles, wear your favorite loungewear and chill, moisturize your skin, wear a face mask. There are so many things we can do to help us relax. When our minds are at ease our bodies relax too.
There are many signs we can look out for when considering taking a rest day. These include:
Finding it hard to wake up in the mornings, feeling lethargic, severe DOMS (delayed onset muscle soreness) moody and irritable, lack of motivation, lack of concentration, higher stress levels, experiencing a hard time falling and staying asleep, sustaining injuries - even small niggles. Your rest and recovery days should not be thought of as unnecessary or an annoyance, but rather as a time to spoil yourself and enjoy some relaxation time. We are an “all or nothing” generation and this can have a negative effects on our bodies and minds. We will either train every day and kill ourselves or not train at all and live on Netflix and junk food. Other generations may not understand why we even mention this, but we must remind ourselves constantly to balance. Book a spa day with your friends, or light stretching class followed by an afternoon tea. Celebrate your rest days and reflect on these days on how far you have come and how well you are doing. Acknowledge your effort and feel proud. You are amazing and you have done so well. Now you have earned some rest and relaxation.