Rest and Recovery: What You Need to Know
If you’re not resting (and recovering properly) you’re doing your body a disservice and hindering your training progress. Many people new to our fitness methodology find themselves overtraining, putting their bodies through high demand day in and day out. This may happen because you see vast improvements as you are newer to the sport, you have fear that you may lose what you have gained/learned, or simply you have fear of missing out on certain workouts with your friends. Don’t worry! All of those gains and all of your friends will still be here when you come back.
When advised to take a rest day many athletes respond with a “no days off” kind of attitude. However, when you don’t take days off, you’re actually hindering your performance. Physically your body will begin to break down due to overuse. With high intensity training you create micro tears in your muscle tissue. The only way your body can repair these tears is with sufficient time to recover. Lack of recovery will leave you in a state of perpetual soreness because your body cannot handle training at high intensity every single day. Not to mention, training at these levels without proper recovery may increase the chance for injury. Internally, your body can also turn against you if you sustain this habit for too long. Without proper recovery, your immune system will start to weaken and your mood will plummet. In addition, taxing your central nervous system can lead to adrenal fatigue and many other hormonal issues. Post exercise your immune system is impaired, meaning viruses and bacteria may have an easier time invading the body.
Traditionally at SUBU we have advised our athletes to operate on a three days on, one day off basis. For the seasoned athlete, this is a great general guideline to follow, maintaining the goal of not training for more than three days in a row. People newer to training at such a high intensity may want to consider a two on, one off approach or consider training every other day. Obviously we all have lives outside of the gym and very hectic schedules, so this is just a general guideline.
Finally, it goes without saying, but your mental health is just as important as your physical health. What you do in your time spent away from the gym is critical for your recovery. Our bodies function as ecosystems. If one area declines in health, it takes a toll on the rest. Taking a recovery day can not only help your performance within the gym, but also improve your “mental fitness.”. Time away from the gym can help you refocus your mindset and may help prevent burn out. If you feel you must do something on your rest day, consider using time normally spent at the gym to exercise your mental health. Some options include meditation, reading a book, listening to a podcast, and even sleeping in. Separately, an active recovery day may also be encouraged. Low intensity physical options include restorative yoga, light jogging, mobility sessions, and foam rolling.
By: Madeleine Minetree