REST DAYS - Why Are They So Necessary?

It's something that so many athletes struggle with. We adopt the mindset of "the more I train, the better I'll become"... and yes, I say "we" because I've certainly struggled with this as well. I want to emphasize the importance and necessity of rest days. They not only assist in your training but are required by the body for full mental and muscle recovery. Serious injuries and intense fatigue can set in if one intentionally skips rest days, preventing optimum results one wishes to gain from training.

WHAT Are Rest Days?

Rest days are essentially days off from the normal training routine. This doesn't restrict you to staying in bed for the entire day, but it definitely entails giving your muscles the proper break they need. On a rest day, I'll do normal activity that isn't strenuous - anything ranging from shopping to laying by the pool with friends. I'll often make these days grocery shopping days or fill them with studying/catching up on homework. If I'm truly very bored or itching to move amidst a cold wintery day, I'll get to the gym for just a brisk treadmill walk. Incline walks especially amp up the heart rate and endorphins, for a feel-good mood without strenuous exercise. Yoga, foam rolling, and even light swimming are other great options to get the body moving in a less rigorous way.

WHY Take Rest Days?

Rest days should be renamed to "Growth Days". They are necessary for a range of reasons. Typical training routines involve extensive weight-lifting and often cardio, both activities that fatigue and breakdown muscle, nerves, bones, and connective tissue. I think the biggest misconception is that muscle is GAINED during training sessions. In reality, glycogen stores are depleted, tiny tears form within muscles, and other forms of breakdown occur. 


Training/lifting sessions actually induce microscopic tears within muscle tissue, generating what we know of as muscle soreness. As your body repairs the damage, it remodels muscles into stronger & larger versions to better handle the stress and strain of the next workout. This process also entails a certain amount of inflammation, which can take up to three days to resolve. Without allowing full time to properly recover, you may actually see a DECREASE in strength, endurance, muscle mass, etc... The complete opposite from what I'm sure you're aiming toward.
Days off are crucial for muscle to be rebuilt, glycogen stores to replenish, and nervous, hormonal, and immune systems to rebalance. These processes are NEEDED for faster growth and prepping for the next exercise session. Letting these systems return to their optimum functional states will allow one to better recover and have more effective training routines next time in the gym.


How to EAT on Rest Days?
DON'T RESTRICT. This is one of the biggest mindset struggles people have, and I think a major reason why I became severely underweight in my past. I truly believed that I only needed to consume enough food on training days, and supplemented days I wasn't with a sharp cut in carb/fat/protein intake. In reality, your body is working jus as hard on those off days to repair damage inflicted from lifting and endurance training. KEEP UP THE CALORIES. There should be little to no decline in macronutrient intake on your off days - my diet remains the exact same (excluding days with extremely long tennis matches, when I eat everything in sight... specifically carbs because I desperately crave them LOL😝). But truly, there should be no caloric decrease... I've read many sources that recommend an increase. The body works to utilize macronutrient stores and generate muscle for about 24 hours after an intense training session. Don't use the fact that you're not training as a reason to skimp on calories. Consider those yums as fuel to regenerate what you've broken down and energy storage for the next training session - whenever that may be. Altering my mindset and perceiving my days off as "growth days" has truly helped my ability to enjoy them versus stress over them.


What is MY Workout Split?
Now this differs among every athlete and it even differs for me depending on the time of year. I will forever preach to do what works best for YOU and not base a routine solely off what works for someone else. During the tennis season, my routine is completely rearranged and I'm not able to get in as much weight training due to the increase in practices and matches. This is a routine I adjust to and work to prevent losing acquired muscle, but I do manage to get in 1-2 solid weight training sessions a week. IDEALLY, over summers I aim to get 4-5 in weekly. I find a routine that works for me and I stick with it. On "growth days", I'll do only the light exercise/walks I mentioned above and my body loves me for taking a break. If I only get 3 training sessions in a week and I'd rather hang with friends or pick up another shift at work, THAT'S OKAY TOO. It's important to forgive yourself for minor slip-ups from a rigid schedule. Being too lenient with routine can get hairy but so can missing fun time because you're adamant on working out 4-5 days a week.

I hope this has help highlight why rest days should truly be termed "growth days" and why they are so crucial to athletes looking to improve their strength and/or physique. The human body is not designed to be working nonstop, rest is needed to recover and FUEL. Don't stress over your rest days, put thoughts of growth and recovery in your head to ease your mind when taking them. Believe me... your body will thank you!!😌
Questions & comments are always welcome! I truly appreciate you all that took the time to stop in and read.
Until next post babes💕
XOXO - Coco