In this article we will discuss the relationship of rest days from exercise and burning more fat.
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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.
Rest days from exercise are just as important as exercise. In fact, there is no successful workout program without rest days.
Taking regular breaks allows your body to recover while skipping rest days and overtraining will only cause you to break down.
Can you really rest? Yes, of course. and we will explain to you in detail everything you need to know about rest days.
First: You should know the reasons why we should 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 while it’s resting , cells called fibroblasts repair it. 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.
Resting is essential to avoid exhaustion and avoid muscle fatigue and pain
. You should know that rest days are determined by the type of exercise you do and its intensity, for example:
Cardio: Normally, rest days are not necessary if you do light cardio. This includes activities such as walking or slow dancing.
You can do it every day unless you have a health condition that requires otherwise.
If you do HIIT cardio, you will need to take some rest days. You will need some days off.
If you do moderate or vigorous aerobic exercise, rest days are essential, 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. Like light stretching exercises.
Running: While running is a form of cardio, 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, rest days are determined by a program for the muscles that work each day and repeating it
As an example, after doing 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 heal..
One way to perform rest days is to set a day for each part of the body. For example, 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.
Rest allows your muscles to rebuild themselves and grow and when your muscle percentage increases, Your body will burn more calories at rest because muscles burn more energy than fat.
It is true that they are days off, but this does not mean that we forget our health system and return to harmful old habits.
There are conditions and rules that you should not lose sight of even if you are resting your body:
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, depending on your activity level, you will need 3 to 10 grams of carbohydrates per kilogram of your weight every day.
Drinking water:
Keep a bottle of water 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.
Do yoga:
Yoga is ideal on a rest day as it improves your flexibility and breathing and relaxes your muscles.
Additionally, In addition, 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:
Walking
Gentle Swimming
Cycling
Danceing
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 to respond to your body, to take care of it, to listen to it, and not to exaggerate anything whatsoever.
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