Rest Days are important
Your body needs time to rest between workouts to repair and recover. Rest days are so important when it comes to training and fitness, and they really, really shouldn’t be ignored. Read on to discover what to do on exercise rest days.
Make sure you take at least one rest day a week but that doesn’t mean lying around doing nothing! Here are some great ideas to help aid your recovery…
1. ACTIVE RECOVERY
Going for a gentle walk or cycle can help you recover and reduce muscle soreness, remember DELAYED ONSET MUSCLE SORENESS (DOMS) ARE COMPLETELY NORMAL PART OF TRAINING.
Doing gentle exercise gives your muscles time to adapt to the work you’ve put in and also helps you to get stronger.
2. GET SOME SLEEP
Resting on rest days can actually be a good idea! So many people are lacking sleep regularly, so take the opportunity to get an extra hour if you can.
Sleep is so beneficial for the body, both mentally and physically and shouldn’t be underestimated. If you feel tired, take some time out and catch up on those extra hours you’ve been missing. Your body will thank you for it!
Stretching is extremely useful for reducing Delayed Onset Muscle Soreness as well as keeping muscles healthy. Stretching is a time to relax and focus on those muscles and reflect on the good work you have done.
Try foam rolling. It’s a good technique that you can use to help relax muscles and reduce soreness.
4. EAT TO RECOVER
What do you eat on rest days? Proper nutrition with protein and carbohydrates gives your body the building blocks it needs to fully recover. How you use them is especially important. Use carbohydrates during the day and not at night as the body will not burn of that fuel if you are not active. My meal plans offer great tasting and healthy sources of carbohydrates for that delicious lunch time meal.
When choosing your protein for an evening meal do not include carbs such as potatoes and pasta. Salmon, meat or chicken with salad or greens is the perfect healthy option.
5. STAY HYDRATED
Water plays a critical role in exercise recovery as it acts as a lubricant for muscles and joints to avoid those muscle cramps and soreness. You don’t always have to get your hydration from water. Delicious smoothies can provide a source of essential nutrition, keep you hydrated and help with your metabolism.
Rest days are a really important part of your routine and will help you avoid overtraining and injury. Remember, building a healthy, sustainable fitness routine is listening to your body and knowing when to rest.
If you have any questions please email me. I love hearing from you and always answer your messages personally. Send me an email anytime at EMILY@EKPT.COM.AU.
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