Rest is physically necessary so that the muscles can repair, rebuild and strengthen and continuous training can actually weaken the strongest athletes. For recreational athletes, adding in rest days can help maintain a better balance between home, work and fitness goals.
As we work out, we place greater strain on our muscles, tendons, ligaments, bones and joints. Our immune system is activated when there are muscle tears or joint strains, but if the body doesn’t come out of continual practice, this system doesn’t have the time to catch up and start patching everything back up. Thus, if you’re building muscle, you should take a day off from lifting the same region so the body has time to repair the muscles you’re working.
Six simple reasons why getting your rest is so important:
1. Rest Prevents Injury – It’s common sense that resting is beneficial for injury reduction, but why? Well for starters, rest days prevent overuse. That extends from running to lifting and even walking. If you’re a regular runner, you know how much your legs and feet can take until you just need a day off. If you push it too hard without a break, your muscles and joints suffer from overuse and that’s where injuries can happen.Of course when I say "rest days" I don’t mean spending the whole day in your bed or on your couch! You should actively enjoy your rest days. Head outside with your partner, family, friends or even with your dog. Go out for a walk, for a jog, swim, ride a bicycle, try rock climbing, the opportunities are endless!
2. Your Muscles Need Rest – This is likely the first thing you learned about strength training. When you lift weights, you’re essentially tearing muscle fibers. But without a proper period of rest for your immune system to repair and grow the muscle, you’re not going to get the benefit of your training. That’s why you need to vary the muscle groups you engage on staggered days.
3. Your Performance Won’t Dip – In general, it takes your body almost two weeks of non-activity before you start losing a noticeable amount of your progress or performance level. So don’t think that taking a day or two off from training will set you back all that hard work you’ve put in.
4. Over-training Affects Sleep – Is your sleep data all over the place? Over-training could be the culprit. Too much exercise can put your body in a constant state of restlessness or on high alert making a good night’s sleep tough to achieve. A telltale sign is an increase in your resting heart rate. Taking those rest day can help bring down your alertness and heart rate, which can help get you a night of sound sleep.
5. Your Immune System Can Overheat – During periods of heavy activity, our immune systems are constantly activating to repair muscles and joints. Without proper rest, your immune system can’t catch up to all the repairs your body needs. And then? You guessed it: injuries.
6. Mental Edge – From a psychological standpoint, taking a rest period can rekindle your hunger for exercise and help prevent burnout. Mental fatigue can be every bit as detrimental as physical fatigue and taking a rest day helps to recharge the psyche.