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CASSIE BIRRER
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ometimes if we become too focused on hitting our fi tness goals, we can forget
that rest is also important. Instead of giving it our all every day, the best way
to stay on track is to let our bodies recuperate by incorporating active
recovery days into our week.
After an intense workout, our bodies initiate an inflammatory response to help
us recover. But if there is no down time, that inflammatory response can work
against us and weaken the immune system, meaning less time to work out later.
Taking a break is also necessary for avoiding exercise-induced muscle fatigue
and injury.
But instead of removing movement from your day completely, active recovery
days are all about doing sessions at no more than 60 to 70 percent of your
maximum effort. So how exactly do active rest days work? Here’s some help...When to take an active rest day
» If your exercise routine involves moderate or vigorous aerobic activity, take
a break every three to fi ve days.
» For runners, more than three days a week of training can lead to fatigue
injuries. If you are training for a marathon, it’s best to rest more often in the last
three weeks before the event.
» Weight training allows for fl exibility in regards to rest days as they can
alternate between the di erent muscle groups. For example, after training your
arms let them rest for one to two days while training di erent muscle groups on
the other days.What can you do on an active rest day?
» A gentle yoga session
» Take a Pilates class
» Bodyweight exercises such as lunges and squats
» Go for a slower jog
» Swim a few laps
» Take the stairs instead of the lift, or walk or bike to work rather than drive.Signs you need to take an active rest day
» Sore muscles: It’s normal to feel slight tenderness after an intense workout,
but if you’re struggling to move as normal, then take a break.
» Fatigue: Listen to your body and pay attention to extreme exhaustion.
» Pain: Muscle or joint pain that doesn’t go away might be a sign of injury.
» Emotional changes: When you’re physically burnt out, hormones like
serotonin and cortisol can become imbalanced. This can cause irritability,
crankiness and mood swings.
» Sleeping issues: Constant exercise overproduces energy-boosting hormones
like cortisol and adrenaline, and this can disrupt your sleep. Rest can help you get
a better night’s rest by letting your hormones return to a normal, balanced state.
» Reduced performance: If your regular workout seems di cult or you stop
seeing progress, take an active rest day.energised
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