Listen to Your Body and Recover Well with Rest Days

We constantly tell our clients to “listen to your body” and “take what your body needs” – what do we mean by that? Your sleep, what you ate that day, your stress level, and more impact how your body feels at any given moment. What feels great one day may not feel great the next. That’s why we offer modifications and challenges. It’s important to remember this is YOUR workout and you need to take it based on how your body feels today. With that said, it’s also important to let your body recover, both to build strength and prevent injury, which can mean taking a day off.

What is recovery?

According to Merriam-Webster, recovery is the act, process, or an instance of recovering. Well, that doesn’t really help us, now does it? Simply put, recovery is a period intended for you to incorporate some rest into. Why is that important in True40? Recovery allows for improved performance in future workouts, and it allows for time for your body to heal itself properly in preparation for the next training load. AND it decreases the risk of potential injury. All of these benefits build and allow for you to continue reaching towards your goals!

What are the benefits of taking a rest day?

Exercising breaks down muscle tissue, and adequate recovery time allows them to heal even stronger. Too little rest and too few recovery days can lead to overtraining of your muscles. Once you get to this point, it’s difficult to recover. We want to prevent this overtraining, so we never get our body to that point! Taking a day off also helps you promote relaxation in your daily living. That day off gives not only your body but also your mind a break. We are all about balance at True40, and this balance includes balancing our workouts with a good amount of rest!

When do we need to listen to our body to allow our body to recover?

Every single body is different, and rest needs vary pending the workout type and intensity. Where you are in your cycle, your sleep, stress, and more also play a role. The value lies in being able to recognize when you need a rest day. What are signs to watch for your body needing a rest day? If you are feeling agitated, moody, have a hard time sleeping, don’t feel hungry, or feel stressed, you probably need a rest day.

Another common sign is musculoskeletal aches. If you had a really hard work out the previous day and you’re sore, don’t consider these musculoskeletal pains. Soreness is normal with exercise, make sure you can differentiate between actual pain and soreness! Your mental well-being is just as important as your physical well-being. Make sure to take rest days for your mental health as often as you do for your physical health!

How should I fuel my body in recovery?

When trying to let your body recover, it’s important to fuel your body with foods that allow it to recover! Make sure you have protein in your rest day meals to help your muscles repair and grow. It’s also important to incorporate carbs to help restore used glycogen. Fluids are key! Staying hydrated is just as (if not more) important than taking rest days! Giving your body an adequate number of fluids will help keep it renewed so it is able to recover quicker.

How do I listen to my body on rest days to help my body recover?

There are two types of recovery: passive and active. Passive recovery involves taking the day completely off. Active recovery is when you engage in low-intensity exercise, placing minimal stress on the body. Maybe you go for a walk with your dog, take a couple minutes to sit on the ground and stretch or take a yoga class! These are all perfect examples of active recovery. Make sure you get plenty of rest, not only on rest days, but also through the week. Inadequate sleep can lead to hormonal changes (mainly those related to stress) and delayed muscle recovery.

In summary, whether you’re only taking a couple of classes each week, taking a class each day, or exercising like a maniac, your body needs regular rest! Regular rest is needed for muscle repair, preventing fatigue, and improving your overall performance! Listen to your body and let it rest – it’s the best thing you can do for your fitness journey. Make sure you listen to your body.