Rest day… What is that?!
by Sarah Coleman
Rest and Recovery…
Rest and recovery! Recovery and rest! What the heck are those muscles and how do I train them?? I saw a quote the other day that read, “Rest Day! Where is the rest muscle and how do I train it?”
I am sure most of us fall guilty (ok, maybe it is just me) when it comes to true rest and recovery days. We think a rest day means not going to the gym yet we run 5 miles and go on a bike ride. We think recovery is only do one workout instead of two. We think a rest day is finding a one-rep max instead of doing the met con too. We think recovery is yoga and a spin class on the same day. And again, maybe it is only me.
So, what is the true meaning of rest and recovery? There are a lot of sources out there to argue this exact debate but I am going to try and be as simple as possible. REST means doing NOTHING that day. That’s right NOTHING. You can sit at home and think about working out. That’s it! RECOVERY means taking an easy yoga class, working on mobility, or getting a massage. You know, giving back to the muscles for all their hard work. During exercise, your muscles develop small tears and they must be rested to fix.
Here is what I challenge you to do. Try (just try) a few rest and recovery days and see how your performance in the gym changes. This will differ from person to person so I encourage you to practice. Yes, practice! Just like you practice muscle-ups and double-unders. Practice. Try 3 days on and 1 day off. Or go 2 days on and 2 days off. You figure it out. Its harder than it sounds… believe me!
What will happen when I work out less? The scariest question imaginable, right? Do it and see. You may be amazed by the results. Your muscles will recover faster. Your performance will improve. Your mental struggles will go away. And, you may just become a better athlete all around.
“The Recovery Principle dictates that athletes need adequate time to recuperate from training and competition. Many believe that an athlete’s ability to recover from workouts is just as important as the workout itself. It is during rest periods that athletes’ bodies adapt to the stress placed upon them during intense workout sessions and competitions. Rest also provides time for a mental preparation and reflection.”
All I can ask is that you try it. And maybe encourage me to do the same. Gotta run, another workout is calling!
A few websites for you to enjoy…
http://www.sports-training-adviser.com/recoveryprinciple.html
http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm