If you do vigorous cardio, you’ll want to take more frequent rest days. It’s recommended to take a rest day every three to five days. It’s safe enough to do every day, unless your doctor says otherwise.īut if you’re doing moderate or vigorous aerobic activity, rest days are essential. This includes activities like leisurely walking or slow dancing. Typically, rest days aren’t necessary for light cardio. However, there are general guidelines for incorporating rest days in various workouts. It depends on the intensity and frequency of your normal routine, along with your lifestyle outside of exercise. The ideal rest day looks different for each person. Rest can help you get better sleep by letting your hormones return to a normal, balanced state. You’ll have a hard time getting quality sleep, which only worsens fatigue and exhaustion. Constant exercise, however, overproduces these hormones. Physical activity increases energy-boosting hormones like cortisol and adrenaline. While regular exercise can improve your sleep, taking rest days is also helpful. It increases energy and prevents fatigue, which prepares your body for consistently successful workouts. You may experience reduced endurance, slow reaction times, and poor agility. For example, you might be less motivated to do an extra rep or run another mile.Įven if you push yourself, overtraining decreases your performance. When you don’t get enough rest, it can be hard to do your normal routine, let alone challenge yourself. This increases the risk of overuse injuries, forcing you to take more rest days than planned. Overtraining also exposes your muscles to repetitive stress and strain. When your body is overworked, you’ll be more likely to fall out of form, drop a weight, or take a wrong step. Regular rest is essential for staying safe during exercise. By getting adequate rest, you’ll prevent fatigue by letting your glycogen stores refill. Plus, your muscles need glycogen to function, even when you’re not working out. If these stores aren’t replaced, you’ll experience muscle fatigue and soreness. Remember, exercise depletes your muscles’ glycogen levels. Rest is necessary for avoiding exercise-induced fatigue. Rest gives your body time to replenish these energy stores before your next workout. During exercise, your body breaks down glycogen to fuel your workout. This helps the tissue heal and grow, resulting in stronger muscles.Īlso, your muscles store carbohydrates in the form of glycogen. But during rest, cells called fibroblasts repair it. Specifically, rest is essential for muscle growth.Įxercise creates microscopic tears in your muscle tissue. It’s during this time that the beneficial effects of exercise take place. Allows time for recoveryĬontrary to popular belief, a rest day isn’t about being lazy on the couch. Here’s a look at the advantages of taking regular rest days.
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