You just completed a difficult exerciseAnd the Are you so excited that you want to take the next step right away? This may be tempting, but you won’t do your body or do you any favors. You need to rest and recover from hard work. And that’s what work out rest days for.
So what should you do on rest days? We’ll tell you what mistakes to avoid and how to make the most of your recovery days.
Mistake #1: You don’t set an appointment work out rest days
work out Rest days should be a regular part of your training plan. This is the time when your body has a chance to recover and process the progress you’ve made. When you exercise, your muscles are pushed to the limit, which stimulates growth. The muscles must adapt to the increased effort, and your performance level improves.
…but muscle stimulation is just the beginning
Hypertrophy (increasing the size of muscle cells in response to stimuli) occurs only on rest days. That’s why it’s important to schedule recovery time between your workouts.
Mistake #2: You don’t listen to your body
The more experience you have with exercise, the more aware you are of what your body needs. Fatigue, lethargy, and muscle weakness are signs that you are over it and are already in Overtraining zone. This can be caused by doing too much exercise without taking a break to give your body time to recover the muscles. At this point, your body can’t process muscle stimulation anymore, and your performance drops. for you Motivation to keep working It also begins to dissipate. Your body is screaming for a well-deserved break. If you want to keep making progress, you really need to tune it. This is true for both endurance and strength exercises.
Recovery stages are just as important as exercise!
Mistake #3: Pushing into a workout just because of it
Sometimes it’s hard to resist pressing a file Training course instead of taking work out day off Or time to recover muscle, but remember that you are only pressing your progress. Your body needs a chance to recover to become stronger. Not taking the time to rest will only slow muscle growth, and over time, you’ll start to wonder why you’re not seeing results. Another danger of spontaneous workouts is that you don’t do the exercises carefully enough or that you overload certain muscle groups, which increases your risk of injury. That’s why it’s smart to follow a training plan with a goal.
Mistake 4: Not eating enough on rest days
You obviously burn fewer calories on your recovery days than you do on your workout days. But don’t start eating less food because you are afraid of gaining weight. You have to supply your body with energy and nutrients on your rest days so that your muscles get what they need to grow. to remember: A balanced diet can boost your athletic performance.
Mistake 5: You are a potato
Doing absolutely nothing for one day can definitely be relaxing And something you need from time to time. However, try to use your rest day for activity Recover by focusing on low-intensity activities such as brisk walking, yoga, cycling or swimming.
Since people usually do not stretch enough, we recommend taking more time to develop flexibility on recovery days. You will relax your deep muscles in the process. Yoga, massage, relaxation baths, and a foam roller Great ways to loosen tight muscles.