![]() It is the rest that allows you to recover so you can be strong, and thereby handle the increased weight, and increased number of sets and reps needed to gain further. It is rest that makes you stronger, because it is the rest that allows the muscles that you have broken down to heal and recover. Train a body part (like biceps) almost every day Examples of people who are less concerned about rest and are those who: An experienced athlete, who does include weightlifters and bodybuilders, understands the importance of proper nutrition and rest. To grow and to get stronger, the most important part of this equation is not necessarily how hard you train. However, hard training (be it heavy training, training with less rest between sets, more sets per work, or less days off) will break down your muscles and in the very short term, make you weaker. ![]() ![]() In order to improve performance (gain size, strength and/or definition) you've got to work hard. And don’t forget that active recovery is also hugely beneficial, and a standard routine of stretching or light yoga to improve flexibility and circulation can be especially valuable.Malaysian Association for Powerlifting 2019 If you’re a huge step-count achiever, give yourself a day where you limit even your walking to a weekly minimum. Use your tracker to limit your active minutes. Plot out a schedule and pick your weekly rest days one or two days where you limit your activity to allow your body/muscles to recover. Just like setting your daily steps goals, set your rest goals. It’s good for you, for all the reasons listed above. So what can you do to get your mind set on rest? For starters, you’re going to have to make the mental adjustment to understanding and believing that you can take days off. Mental fatigue can be every bit as detrimental as physical fatigue and taking a rest day helps to recharge the psyche. Mental Edgeįrom a psychological standpoint, taking a rest period can rekindle your hunger for exercise and help prevent burnout. Without proper rest, your immune system can’t catch up to all the repairs your body needs. Your Immune System Can Overheatĭuring periods of heavy activity, our immune systems are constantly activating to repair muscles and joints. A solid pattern of sleep will help you be your best on your most active days. Of course, sleep is so important to your general rest and well-being, so use your tracker to improve your quality and amount of sleep. Taking those rest days can help bring down your alertness and heart rate, which can help get you a night of sound sleep. A telltale sign is an increase in your resting heart rate. Too much exercise can put your body in a constant state of restlessness or on high alert making a good night’s sleep tough to achieve. Is your sleep data all over the place? Over-training could be the culprit. So don’t think that taking a day or two off from training will set you back all that hard work you’ve put in. In general, it takes your body almost two weeks of non-activity before you start losing a noticeable amount of your progress or performance level. ![]() That’s why you need to vary the muscle groups you engage on staggered days. But without a proper period of rest for your immune system to repair and grow the muscle, you’re not going to get the benefit of your training. When you lift weights, you’re essentially tearing muscle fibers. This is likely the first thing you learned about strength training. If you push it too hard without a break, your muscles and joints suffer from overuse and that’s where injuries can happen. If you’re a regular runner, you know how much your legs and feet can take until you just need a day off. That extends from running to lifting and even walking. It’s common sense that resting is beneficial for injury reduction, but why? Well for starters, rest days prevent overuse. Still not convinced? Here are six simple reasons why getting your rest is so important. Your tracker can also be extremely helpful in keeping tabs on your down days and limiting your activity so your body can fully recover in between your more active days of the week. With Fitbit, you can track and improve your quality of sleep. But we often don’t stress the importance of rest and why your body needs days off. Step count, active minutes, calories burned… These are all important pieces of data that help us live healthier, more active lives.
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