New Yorkers never want to stop, and that includes their exercise. But rest is essential for a safe and productive workout.
Ask a New Yorker to skip a gym session or take a day off from running around Central Park and they’ll look at you like you have three heads. New Yorkers live a fast-paced life, and that includes their workouts. Exercising is good for you, so doing more is even better, right? Not necessarily.
Balancing vigorous exercise with scheduled rest and recovery days with less intense activities can be the ticket to improving athletic performance and overall physical fitness. It gives your body time to heal while staying active. With proper recovery, you’ll reduce your risk of injury and have less pain. Kick back for one day and you’ll realize how great you’ll feel when you work out again.
Why rest and recovery days are so important
Exercising strengthens your muscles, boosts cardiovascular fitness, and lifts your mood. But you reap much of those benefits when at rest.
- Stronger muscles. Exercise causes small tears in the muscles that only heal and strengthen at rest.
- Less stress. Your body produces the stress hormone cortisol when exercising. Combined with other stressors in your life, your body becomes overloaded with cortisol. Resting lowers your cortisol level.
- Fewer overuse injuries. Exercising without a break raises the chance of overuse injuries, such as tendonitis, plantar fasciitis, shin splints, and stress fractures.
- Better physical and mental health. Rest is an opportunity to recharge your batteries so you’ll dive into your workout with a healthier body and mind.
Short-term vs. long-term recovery
Your recovery takes two forms. Each has its place in your comprehensive exercise program.
Short-term. Think of short-term recovery as your “cool down” period after working out. It involves light activities (walking, biking, gentle stretching) to circulate blood to repair muscles and flush out waste products from the soft tissue. Try to do fun, easy exercises that don’t mimic the repetitive movements of your workout.
Long-term. For longer term recovery and enhanced performance, set aside a rest day or days within your exercise schedule. This could mean a day of rest built in after every intense workout.
How many days for recovery after a workout
The American Council on Exercise (ACE) recommends high-level athletes and dedicated exercise enthusiasts schedule a rest day every seven to 10 days. However, some people may need more or less rest depending on several factors. A personal trainer or physical therapist can help you decide when and how to rest.
- Intensity. Those who participate in physically demanding exercise will need more rest periods than someone who exercises but at a lower intensity.
- Exercise type. How many days for recovery after workout depends on the type of exercise you do. Long-distrance runners generally require one to two days recovery. If you’re into strength training, alternate between different muscle groups (legs, chest) and use those as rest days.
- Frequency. Working out every day isn’t necessarily bad for you. But it’s advisable to take off at least one to two days a week.
When to know it’s time to take a rest: Avoiding overtraining syndrome
Just like you know when it’s time to sleep, your body sends signals to jump off the exercise train and take a breather. Ignoring those signs often push athletes into what is known as overtraining syndrome, which can be detrimental to your physical and mental well-being.
Overtraining syndrome is more than feeling a bit sore after a workout. It means you may be pushing your body too far without a rest. Look out for these symptoms of overtraining syndrome:
- Persistent muscle soreness
- Decrease in performance or inability to perform at your usual level
- Mood changes and irritability
- Poor sleep
- General fatigue and lack of energy
- More frequent illnesses
Ignoring these symptoms increases injury risk. Overtraining syndrome also results in a significant decrease in performance. Keep a diary of how you feel after each workout session to assess your physical and mental status. That will give you clues as to whether you’re tipping into overtraining syndrome. Consult with a physical therapist to help you overcome overtraining syndrome and get you back on track with proper rest.
The importance of active recovery
The active recovery phase of your workout routine includes lower intensity activities, but ones that maintain good blood flow to your muscles and keep your heart pumping.
Active recovery exercises don’t require maximum exertion. Instead, they reduce your heart rate to about 30 percent to 60 percent of what it would be during vigorous workouts. If you’re able to carry on a normal conversation during the activity, you’re doing active recovery right.
Benefits of active recovery include:
- Keeping muscles flexible and strong
- Reducing soreness
- Increasing blood flow
- Maintaining your exercise schedule
An active recovery day workout can be:
- Brisk walking
- Swimming
- Biking or pedaling a stationary bike
- Yoga class
- Stretching exercises or foam rolling
- Lifting lighter weights
Consider also physical therapy for active recovery. A physical therapist can also show you less strenuous exercises to help you reach your workout goals without overworking yourself.
Get your rest to be your best
At New York Bone & Joint Specialists, our mission is to help our patients get the most out of their exercise program — and that includes rest! Let our team of sports rehabilitation and physical therapy experts recommend the kinds of exercises you can do to maximize your recovery and strengthen your body. Contact our office today for a better workout.
FAQ
Why do I need to take a rest day?
Every time you exercise your muscles tear a little bit. To recover and strengthen, your muscles need to rest. Rest days also can improve your overall athletic performance, boost your mental health, and reduce injury risk.
How often do I need a rest day?
The American Council on Exercise recommends those who participate in intense exercise schedule a rest day every seven to 10 days. But you may need more or less depending on the intensity of your training, how often you work out, and the type of exercise you do. A personal trainer or physical therapist can help you decide when and how to rest.
What is active rest?
Active rest refers to lower-intensity exercises that keep your muscles limber and blood circulating, but aren’t as exhaustive as high-intensity workouts. Brisk walking, swimming, biking, lifting lighter weights, and yoga all qualify as active rest day activities sandwiched between your more robust sessions
What is overtraining syndrome and how can I avoid it?
Every athlete wants to achieve greater strength and performance through exercise. Some athletes, however, may overdo it and never take a break from training. This can lead to overtraining syndrome. Symptoms include extreme fatigue, persistent muscle soreness, mood changes, and sleep disturbances. One way to prevent overtraining syndrome is by making sure you take your rest days between workouts.
