Rest is just as important as exercise
I’m currently sitting on a train headed back to London, after a long weekend off relaxing and rejuvenating in Wales. After a very long lockdown, I was finally able to visit my parents in the beautiful and blissful town, Llandudno. (North Wales)
I didn’t realise how much I needed a break until I arrived.
My mind was overwhelmed and my body fatigued. I’d been burning the candle at both ends. I stress the importance of regular rest and relaxation to my clients, but realised I’d been guilty of over doing it. I enjoy my work a lot. I work long hours, doing physically and mentally demanding work, helping people all over the world to lead fitter, happier and healthier lives. My passion for what I do can often result in me taking on too much. I hate saying no. After lockdown, I experienced a spike in business, from people desperate to look and feel their best, after a challenging year for everybody dealing with a pandemic, and I felt terrible to turn people away.
I’m on a mission to help as many people as I can to reap the physical and mental benefits of exercise and a balanced lifestyle, but whilst trying to help others, I was actually neglecting to look after myself. The break away couldn’t have been more needed or timely. I was able to put into practice some basics, resulting in a happier, healthier and more energised Fatz!
Benefits of taking rest days:
Allows time for a reset. Your mind and body can completely relax and unwind, helping to reset your ‘body balance’ and nervous system.
Supports muscle recovery. Muscles can recover and repair, resulting in them becoming stronger for when you start exercising again. It’s a critical part of progress. Exercise creates mini tears in muscle tissue. During rest periods, fibroblasts (cells responsible for building) repair it. This means muscles can heal and grow, resulting in stronger muscles!
Prevents injury and muscle fatigue. You’ll avoid over training, muscle fatigue, and injuries. People don’t understand just how much stress the body endures on a daily basis, just to perform basic activities, let alone weight training and strenuous exercise. Exercise depletes our glycogen stores, (sugar stored in the muscles for fuel) so we need time to replenish it before exercising again. If glycogen isn’t restored, you’ll experience muscle soreness and fatigue. This is often why injuries occur. Overtraining exposes our muscles to stress and strain. Taking more rest will help keep you safe.
Improves performance. Overtraining or skipping rest days decreases your performance. You’ll experience a drop in motivation, energy, endurance and slow reaction times. Rest reverses this.
Improves sleep quality. Physical activity and exercise release energy boosting hormones in the body, such as adrenaline. However, overtraining and lack of rest mean our body overproduces these hormones, sometimes resulting in poor sleep. Rest days will help improve sleep quality and support homeostasis. (Body balance)
The ‘ideal’ amount of rest is different for everybody. If you do heavy or strenuous workouts, I recommend taking 1-2 rest days per week. More if you can. You can also incorporate more ‘active’ recovery days, where you’re not lifting or doing cardio, instead doing light movement, like stretching.
Rest is a critical part of recovery. Don’t feel guilty about taking rest days and time off. Don’t wait until you’re burned-out to take a break. Work in rest times into your week, and just take it easy. The positive benefits outlined in this blog play a huge role in our long-term happiness, and wellbeing. So, take time out. Rest. Relax. Rejuvenate.
I’ll sign off with a quote from one of my clients, which I’m now reminding myself of and recommending to clients - ‘More haste. Less speed.’
