Whatever your fitness level may be, everyone needs rest days to allow the body time to relax, recover and repair from the strain of the workout you’ve just put it through. However, when you should take a rest day, and the number of days you should take depends on the type of exercise and workouts you do.
But, a rest day doesn’t mean you have to avoid all forms of exercise entirely. You can opt for forms of ‘active recovery’ including:
- Light cardio
- Yoga
- Swimming
- Stretching for 15-30 minutes
- Gentle cycling
The Importance of Rest Days
Allowing your body time to recover is just one of the reasons why you need a rest day. Other reasons include:
- Improving overall performance – Including reaction times and endurance levels
- Preventing muscle fatigue – By allowing muscles to replenish carbohydrate levels needed for everyday activities
- Lessening the risk of injury while exercising – When overworked, you’re more likely to lose form, resulting in injury from wrong movements or loss of grip on equipment.
- Getting better sleep – By avoiding an overproduction of energy-boosting hormones
According to YouGov research, almost a third of Brits exercise more than four times a week, with 1 in 10 admitting they workout seven times a week or more. But while some may say it’s better to ‘go hard or go home’, the importance of rest days shouldn’t be overlooked when creating an exercise regime.
According to search data collated by the Army Cadet Force (ACF), while only 15% of the UK stated they have missed playing sports and going to the gym, searches for a ‘gym’ or ‘health club’ have risen by a combined 80%, as the UK got ready to head back to the gym and indoor classes from Monday 17th May.
Their research also shows that, in the past 12 months, searches for ‘HIIT exercises at home’ have risen by 650% as Brits have been forced to spend more time indoors. But as a high-intensity workout, HIIT leaves you more susceptible to experience the pain and stiffness that usually comes the day after heavy exercising, also known as delayed onset muscle soreness (DOMS). This usually indicates your muscles need time to rest, and therefore you need a rest day.
Sally Orange, ambassador for the Army Cadet Force and Chartered Physiotherapist, explains
“The importance of rest days cannot be overemphasised. Whether you’re just starting out in your fitness plan or a professional athlete, having regular rest days is vital, as it allows for essential muscle repair and helps prevent fatigue and injury, as well as boosting your overall performance.
“Discipline is Key. It’s important to remember that without enough breaks, you’re less likely to achieve the goals you set for yourself in the first place. Letting your body rest is the best thing you can do for overall fitness success.
“But rest days don’t mean staying in bed all day! You can still get the most out of your rest days by doing what is termed ‘active recovery’, whereby you do low-impact workouts such as yoga and walking. These activities help you stay active while letting your body recover at the same time.”
For more information on the types of ‘active recovery’, you can do during a rest day visit the Army Cadet Force website here.
