We asked Katie Corio, Fitness Specialist and owner of Corio Fit, about how to care for your body through practical means and lifestyle changes that anyone can do.
Why is taking a rest day essential for your body and mind?
A: Taking adequate rest is vital to reaping the benefits of exercise. Muscle repair and growth actually happen during rest. It’s super important to give your body proper rest and recovery after exercise. Take at least one full rest day per week, lots of sleep, mobility work, stretching, and tons of healthy food and water— all are important for recovery! Some people feel guilty for taking a week off of their workout routine, but it is actually crucial for your overall wellness and critical to improving your training and performance.
What are some of the benefits?
A:
-Avoids over-training syndrome: it is when your body is overworked and under-rested, also called OTS.
-Gives your muscles time to recover, repair and rebuild: when you work out, you are actually tearing your muscle cells apart. Cells called fibroblasts repair microscopic tears, resulting in muscle growth and strength gain.
-Restores energy: without rest and healthy nutrition, your muscles cannot replenish glycogen resulting in muscle fatigue and prolonged muscle soreness.
-Improves your performance: your rested body gets a much-needed energy boost and allows you to challenge yourself in your training to reach new goals.
-Establishes better sleep patterns: over-training can result in the overproduction of hormones like cortisol and adrenaline. When too much is produced, your sleep is interrupted. Allowing your body and mind to rest helps restore those hormone levels, keeping them balanced and normal.
How many rest days are recommended?
A: A beginner just starting their fitness journey may need 2 to 3 rest days per week, while a more seasoned athlete will be fine with one day a week of active recovery. But that doesn’t mean they should sit around all day and eat whatever they like. Instead, I would recommend doing some stretching, light yoga, or going for a beach walk…nothing intense. Let your body be your guide. Your body will let you know when you will require a break; you just need to listen to it.
What are some major signs your body needs rest?
- All-over soreness and stiffness – persistent muscle soreness, getting sick more often, frequent injuries, or not having proper mobility are all physical symptoms of overtraining.
- Abnormal heart rate – if you’re above normal, then the body is telling you it’s not ready for a hard workout. Take it slow, and let your body be your guide.
- Sluggishness, moodiness and fatigue are high indicators you’re over-training.
It’s important to let your body be your guide; tune in and listen to what it’s telling you. Remember, you should be working with your body, not fighting against it. When you notice one or all three of the above symptoms, give your body what it needs to recover and perform!
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