4 Simple Ways To Get The Most Out Of Your Rest Day

When we’re following a workout programme, particularly if we’re relatively new to exercising, it’s important to schedule in a rest day to allow our body to fully recover. And that rest day really should be a day of rest. Yes! You have permission to do zilch! Nada! Kick back! Snuggle up with a duvet and a film! Enjoy it!

Why have a rest day?

When you’re resting, your muscles are becoming stronger and leaner. If you don’t allow your body the time to recover fully you risk injuries and fatigue.

When we workout we create micro-tears in the muscle fibres. Essentially, we break down the muscle in small amounts for it to rebuild itself even stronger. That’s why our workout programmes follow a specific pattern to work different body parts on different days so that we’re not overworking any one area. If you don’t take those rest days you’ll notice a drop in your performance, power and endurance.

Exercise can cause inflammation

Those tiny micro-tears cause a certain amount of inflammation. If you haven’t exercised for a while, then start a workout programme, you may find that your measurements go up for a short while. This is due to the inflammation within the muscle. Exercise without a break can also have a negative impact on the nervous system because of us constantly stimulating our fight/flight response when we workout. Rest days are designed to let the body calm down, to reduce cortisol levels, muscles to rebuild and our carbohydrate levels to be restored.

Listen to your body

Remember, if you’ve just started out with a new programme, listen to your body. If you’re totally tanked from a workout, take a rest day. Just make sure it’s the rest day you need and you’re not using that as an excuse to avoid the workout.

So, what’s a good way to take a rest day?

Sleep

Allow yourself a lie in. Sleep is one of the most important considerations for good mental and physical health. When you’re sleeping, your body is repairing. Aim for an hour to two hours beyond what you’d normally get.

Eat the rainbow

Rest days can typically be challenging when we’re following a nutrition plan, because the workout helps to keep us mentally sharp and on track with the other components of living a healthy lifestyle. However, nutrition is as important on rest days as it is on workout days. We’re lucky, as in our workout programmes we get that nutrition guide so there’s no excuses for slipping up. Essentially, when you veer off the guide, it’s only you who you’re reacting against.

Anti-oxidant, micro and macro-nutrient rich food is essential for muscle recovery.

Try and eat foods of all different colour types. Bertie Bassets don’t count! The colour of the food denotes varying anti-oxidant properties, so aim for a range of colours. Make sure to include healthy fats like avocado, olive oil, coconut oil, salmon, mackerel, sardines which all help combat inflammation. Try and eat alkaline to reduce inflammation within the body!

Get your protein fix

Your body needs protein to rebuild the micro-tears in your muscles and you’ll be in need of those amino-acids. Proteins are the building blocks of life, so make sure to include them.

Hydrate!

Drinking sufficient water during the day is crucial to cellular recovery. Ideally you should start every day with a pint of warm water with the juice of half a freshly squeezed lemon to help hydrate your body after sleep, alkalize your insides and give you a welcome boost of vitamins and minerals. Water will also help improve your focus, mood and help to reduce fatigue.

How much water?

To work out how much water each healthy individual needs, weigh yourself in lbs, divide the answer by two and that answer in fluid ounces is how much you need to drink on a daily basis.

Your pee should be straw-coloured unless you’ve eaten foods like beetroot or asparagus which can colour your pee.

Rest day or Recovery day?

When you’re wiped out a rest day is what you want. Take a fully passive day and just kick back and enjoy it. Maybe consider an Epsom salt bath which helps soothe tired muscles or find a local steam room or massage therapist.

A recovery day is when you do gentle exercise such as a yoga workout, foam roller tired muscles, go for a walk, gentle bike ride or swim. A recovery day will enhance your muscle recovery due to the movement which stimulates the lymphatic system. The lymph system carries away toxins from our body and working out will create metabolic waste, as well as just general living. Movement also helps boost our circulatory system which delivers oxygen and nutrients to our muscles, helping them to repair and create lean muscle.

So, enjoy it! Make the most of it, however you do it so you can get back to your workout fresh and revitalised tomorrow!

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Check out these exercise and health-related posts:

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6 Reasons Why You Need To Take Rest Days and Avoid Injury

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How to Stay Fit and Healthy by NOT Exercising

5 Healthy Reasons to Boost your Day with Lemon Water

Physical Fitness: How to Stay Healthy Physically and Mentally

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