By: Mike Aguirre
We often hear about the many important health benefits of exercise and negative effects of physical inactivity but it is also not common to hear about why sometimes our body needs to rest. It is very important to incorporate small bouts of movement throughout everyday but strenuous physical activity shouldn’t be a daily occurrence. Sometimes we take on the mindset of “must work out everyday” and completely ignoring giving our bodies time to recover. The fitness society has become an all or nothing community at times. If you follow what everyone else is doing or doing the latest fad program you could be doing more harm than good. Many programs incorporate prolonged bouts of stress that can lead to exhaustion. When the stress is too much for the body to handle that is when overuse injuries, such as stress fractures, muscle pain and aches and joint pain come into play.
So what is the ideal amount of time to exercise and to rest? The American College of Sports Medicine recommends that adults get at least 150 minutes of moderate intensity exercise a week. For strength training the ACSM recommends training each major muscle group two to three times days per week and leaving at least 48 hours of rest between each training session. These recommendations are general guidelines, but exercise and rest are very relative to a persons training level, age, intensity of your workouts and total volume of your training sessions.
Resting is just as important as your training because it’s an equal part of the total process muscle building and making gains in the gyms in Scottsdale. The regeneration process also involves food, water and sometimes supplements to help rebuild your body tissues allowing them to come back stronger and hypertrophy. When you participate in a strength program you are breaking the body the body tissues and actually creating very small tears. Rest days allow you to rebuild those connective tissues, muscles and nerve the time to rebuild them.
Always remember to incorporate rest days into your regimen, stay hydrated, eat adequate and quality foods and give your body some time to heal. If you are unsure about how you should incorporate rest days or what you should implement into your daily routines stop in and talk to a coach at Pulse to get help with training and your recovery needs.