Workout, Recover & Repeat

In the world of fitness, the focus is often on pushing limits, breaking boundaries, and striving for continuous improvement. But amidst the sweat and effort, there’s a lesser-known hero in your fitness journey – rest. In this article, we’ll explore the importance of recovery when you workout. While it might seem counterintuitive in a “no pain, no gain” world, rest plays a critical role in your progress. We’ll dive into the science behind it and help you understand how incorporating adequate rest can be a game-changer in achieving your fitness goals.

Understanding the importance of rest and recovery

The chances are at some point you’ve had a work out that just wasn’t ‘it’, you felt unmotivated or distracted or even weak perhaps you’ve even had the opposite and pushed yourself too hard on the run or in the gym and felt the DOMS (delayed onset of muscle soreness) for a bit longer than normal. Well, BOTH of these situations can be signs of fatigue and lack of resting. Read on to discover the benefits and different types of recovery!

The physical benefits of rest

Exercise – especially intense exercise creates tiny tears in the muscles. Don’t worry, this is normal and over time, as muscles heal, they eventually grow bigger and stronger. However, it’s important to remember that this process occurs during rest and recovery, not during the exercise session itself. Therefore, rest is crucial for the growth and recovery of the body.

Other advantages of rest include:

• Alleviating muscle pain and soreness: During rest days, the body has a chance to remove excess lactate from the muscles which if not removed can create that aching and stiff feeling in the body. 
• Replenishing the body’s energy stores: Glycogen is a form of energy stored in muscles. Exercise depletes glycogen levels, which leads to muscle fatigue. Rest days allow the muscles to replenish their glycogen stores, thereby reducing muscle fatigue and preparing the muscles for their next workout.
• Preventing injury: Overtraining is when you’re pushing yourself too hard too quickly, this can act as repetitive stress and strain on the muscles, increasing the risk of injury.

The mental benefits of rest

It’s easy to underestimate the profound impact that rest can have on our mental and emotional well-being. In our hectic lives, taking regular breaks and engaging in activities like meditation or simply disconnecting from our devices can work wonders.

When we priorities rest, we not only give ourselves the opportunity to enhance our physical performance as a whole but it also enhances focus, sharpens our concentration, and boosts cognitive function. Rest also becomes a powerful ally in the battle against stress, helping us manage anxiety and regulate our mood – now, doesn’t that sound good?

Moreover, it’s during these moments of rest that our brains can process information, fostering creativity and enhancing our problem-solving abilities.

Looking from a more exercise oriented perspective rest can also benefit you and your performance in the following:

•  Increases willpower: If you feel like you’re going through the motions during every workout and can’t seem to stay present, your brain might need a break. That’s because your mind motivates your body to put in the work every time you hit the weight rack or cardio machine. Eventually, you’ll run out of positive self-talk, and there’ll be nothing left to motivate you. 

• Helps prevent obsession: Gym rats know how easy it is to form an obsession around exercise. One month, you’re working out because it feels good. Next, you’re obsessed with losing three extra pounds or beating a personal record. Social media and unrealistic beauty standards only intensify that pursuit of the perfect body, which can ultimately end in a physical and mental breakdown. 

•  Improves sleep: Working out regularly can help you release pent-up energy and get a better night’s sleep. However, overworking your body can actually have the opposite effect. After days — or weeks — without proper rest, you’ll begin to experience fatigue, sleep disturbances and mood shifts.

Active recovery vs Actual recovery

So, now we know how important rest is and all the glorious goodness it does to us. The next thing to know is when and how long should we be resting/recovering. Interestingly enough, there are two main types of rest you should be aware of- especially if you’re a keen fitness fanatic. Both affect your ability to recover from previous activity and have different pros and cons depending on your goals.

We have active recovery between workout days or even just between sets – this entails reducing your movements whilst still maintaining some sort of physical activity such as walking around or cycling after a heavy weights class. On the contrary, ‘actual’ more passive recovery involves very little to no movement at all, and could last for a few hours or a couple of days. 

Which type of recovery should I be doing and when?

Choosing between active and actual (passive) recovery hinges on factors like fitness goals, workout intensity, and your body’s response to exercise. Here are examples to guide your recovery choice based on your workouts.

Active recovery:

• Light Exercise Intensity: Choose active recovery when you want to stay active but at a much lower intensity than your regular workouts. Activities like walking, leisurely cycling, or gentle yoga can be excellent choices.

• Muscle Soreness: If you’re experiencing mild muscle soreness or stiffness after a challenging workout, active recovery can help alleviate these symptoms by promoting blood flow and reducing muscle tension 

• Active Lifestyle: If you have an active lifestyle and prefer to keep moving, incorporating active recovery into your routine can be a natural choice. It allows you to maintain your activity levels while giving your body a break from high-intensity workouts.

• Recovery from Injury: For individuals recovering from minor injuries or strains, guided physical therapy exercises or mobility work can be part of an active recovery plan. Always consult with a healthcare professional for guidance in such cases.

• Psychological Benefits: Active recovery can also provide psychological benefits by reducing stress and promoting a sense of well-being, making it a good choice when you need a mental break from intense workouts.

Actual recovery:

• Intense Workouts: After particularly demanding workouts, such as high-intensity interval training (HIIT) or heavy strength training sessions, passive recovery may be more appropriate. This involves rest, relaxation, and minimal physical activity.

• Overtraining Symptoms: When signs of overtraining, such as extreme fatigue, sleep disturbances, or a decrease in performance, become evident, passive recovery is essential. It gives your body the extended rest it needs to recover fully.

• Recovery Days: Another option is you can always incorporate passive recovery as part of your regular training program. Designate specific days or periods in your training plan for complete rest to prevent burnout and overtraining.

• Illness or Fatigue: If you’re feeling under the weather or exceptionally tired, passive recovery is crucial to support your immune system and facilitate healing.

So to conclude..

If you’ve reached the end of this article, congratulations on understanding the significance of recovery in training; it’s crucial. If you feel weak, moody, or at risk of injury, take it easy. Gift your body some time and well … you’ll literally come back stronger – take it from science!

We can’t provide beach resorts or spa days (yet) for passive recovery, but we offer active recovery options. Explore our yoga classes, including Yin, vinyasa, mobility specials, and mind-body flows at BodyBase. BodyBase On Demand also has options to practice mindfulness for those interested in a more meditative recovery.