When you start exercising and commit to a specific program. And after you notice the results, you will inevitably try to make more and more effort to get faster results. As many girls exaggerate in exercising, thinking that this will give them better and faster results and that this is the right way to stay fit. It is true that we should always stay active and exercise regularly, but more is not always beneficial.
But you should know that rest days from exercise are as important as exercising. And in fact, there is no successful sports program without rest days.
Therefore, in this article, we will discuss the relationship between days of rest from exercise and burning more fat. Can you really rest? Yes, of course. and we will explain to you in detail everything you need to know about rest days.
In this Article
Rest Days from Exercise Reasons
First, you must know the reasons that prompt us to ask you to take breaks from exercise and their benefits. Contrary to popular belief, a rest day is not a day spent laying on the couch with a bowl of crackers, but rather the appearance of beneficial effects of exercise such as muscle growth.
Exercise causes microscopic tears in your muscle tissue. But during rest, cells called fibroblasts repair them, and this helps the tissues to recover, grow and come back stronger.
Also, your muscles store carbohydrates in the form of glycogen, and during exercise your body breaks it down for energy and rest in turn gives your body time to replenish this energy store before the next workout.
Rest is also necessary to avoid exhaustion and avoid muscle fatigue and pain.
Taking regular breaks allows your body to recover. And skipping rest days and overtraining will only cause you to burn out.
Rest also allows your muscles to rebuild and grow. And when your muscle mass increases, your body will burn more calories at rest because muscles burn more energy than fat.
Rest Days from Exercise Types
You should know that rest days are determined by the type of exercise you do and its intensity, for example:
Usually rest days are not necessary if you do light cardio. This includes activities such as walking or slow dancing, which you can do every day unless a health condition requires otherwise.
If you do high intensity cardio exercises, you will need some days off.
If you do moderate or vigorous-intensity aerobic exercise, rest days are necessary. We recommend that you take a rest day every three to five days. You can also have an active rest day by doing light exercise, such as light stretching.
It’s true that running is a form of cardio, but it requires a different approach to choosing your rest days.
If you are a beginner, start running three days a week, because starting on a daily basis will cause you fatigue.
You can do different activities on your rest days, but try to include the muscles you don’t use while running.
Bodybuilding or Weightlifting
There are rest days by defining a program for the muscles that work and repeating it, that is, after practicing exercises that focus on a specific muscle group, give them rest for a day or two. This gives your muscles a chance to recover and rest.
One way to perform rest days is to set a day for each part of the body. For example, Monday could be the legs day. Tuesday could be the chest day, and so on.
If you are trying to lose weight and fat, you should also take regular rest days.
Conditions and Rules for Rest Days from Exercise
It is true that they are days of rest, but this does not mean that we forget our health system and return to the old harmful habits. There are conditions and rules that you must not lose sight of even if you are resting your body, which are:
Diet and Protein
On rest days, your body needs fewer calories because it spends fewer calories. But instead of trying to eliminate a specific number of calories, simply listen to your body. Since he will “ask” for less food, focus on your satiety and hunger feelings.
It’s also important to eat enough protein, even on your rest days. Adequate protein supports the muscle building that happens while you’re resting.
You should also focus on complex carbohydrates to restore blood glycogen levels and depending on your activity level, you will need from 3 to 10 grams of carbohydrates per kilogram of your weight per day.
Keep a water bottle with you wherever you go. It’s important to drink enough even when you’re not working out. Staying hydrated prevents muscle cramps and is good for your skin and urinary system.
Yoga is ideal on a rest day as it improves your flexibility and breathing and relaxes your muscles.
Additionally, yoga improves your mood, making you more prepared for your next workout. You don’t need a lot of time to get the benefit of a yoga practice, just 10 to 15 minutes are enough.
And if you want an alternative solution, you could do low-intensity activities that do not require much effort, such as:
- Gentle Swimming
Cases and Instructions for Rest Days from Exercise
There are situations and signals through which your body tells you that it needs to rest. If you notice any of the following signs and symptoms, it’s time to take a break:
- Pain in your muscles and joints: While it’s normal to feel sore after a workout, persistent pain is a red flag. This means that your muscles have not recovered from previous workouts yet or that you are overexercising
- Fatigue: or a feeling of extreme exhaustion. If you feel exhausted, let your body rest.
- Emotional changes: When you are physically exhausted, your hormones such as serotonin and cortisol become unbalanced. This can cause changes in your mood such as anger and stress.
- Sleep disorders: High levels of cortisol and adrenaline can make it difficult to get a good night’s sleep.
- Decreased productivity: If you find it difficult to carry out your usual routine and carry out your duties, then your body is asking for a break.
Finally, the most important of all is that you respond to your body, take care of it, listen to it, and don’t exaggerate anything whatsoever. We hope that you liked today’s article and that you learned about the importance of rest days from exercise. Stay safe.
Frequently Asked Questions about Rest Days from Exercise
Should I take a rest day from exercise?
Yes, it is very important to take rest days from exercise, because this will help the body recover and burn more fat.
How many hours should a bodybuilder sleep?
In general, sleep is important for everyone, especially sports players and bodybuilders. Sleep hours should range between 8-10 hours per day and during the night hours.
Is it permissible to exercise every day?
Of course, but it is very important to get enough rest and adhere to rest days according to the type of exercise and its effort.
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