When you’re trying to reach a fitness goal, it’s important to be motivated, but you also need to give your body adequate time to recover from working so hard. That’s why any good exercise plan will include rest days, whether you’re trying to lose weight, build muscle, or simply reach a new fitness goal. While you may be very eager to get back to the gym, here are some tips for getting the most out of your rest days.
Eat well
Rest days are when your body is recovering and building muscle, so proper nutrition is essential during these periods. If you do intense cardio activity, you need a ratio of 3:1 carbs to protein, to help your body to recover and get you ready for tomorrow’s workout. You should ensure you get quality, healthy fats and eat mindfully, ensuring that you don’t binge, as you may feel hungrier on rest days.
Take care of your body
The most important thing to do is listen to your body after you have been working out all week and what it’s telling you it needs. You may need extra rest, many people going through hardcore training routines find they sleep more. Taking the time to attend regular appointments to the doctors and dentist is vital to ensure that you are looking after your body.
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Gently stretch your muscles
Rest days are a good time to work on flexibility. Some gentle stretching can help prevent muscle cramps and improve circulation. Yoga or gentle Pilates can be good for those in-between days when you feel like you need to do a little exercise, but still need to rest. These activities can be very relaxing and help you connect with your body.
You may have also heard of foam rolling, which is a great way to warm up, cool down, or aid recovery. There are many videos and online guides to foam rolling, with different ways to use them that suit different types of athletes. For example, those who are regular runners may want to use them during cool down to prevent injury.
Don’t just sit on the couch
Just because it’s a ‘rest day’ that doesn’t mean you should laze around too much, but you’ll no doubt be craving a session at the gym. Strike a balance; cycle to work, go for a walk and get some fresh air, or enjoy a relaxing swim. Most gyms give you benefits such as saunas and jacuzzis, so if you have some free time, leave the house and make the most of it.
Get prepped
It can be difficult to fit the gym, classes, and meal prep into your routine, so make the most of your rest days to get organized. Do your meal prep for the week, getting breakfast, lunches, dinners, and even snacks ready, so you don’t end up eating pre-made junk food. You can spend some time looking at your workout schedule. Draw up a timetable and pre-book your classes at the gym, as you’re more likely to stick to your routine if it’s all written down.
Rest days are an essential part of your workout schedule, and you should ensure you take these opportunities for some time away from the gym. Use the time wisely and you don’t have to feel guilty about rest days because in fact, they’re an excellent way to get yourself ready for tougher workout ahead.
