You may think that working out every day is the right way to reach your goals, and while it certainly may be good to stick to a routine, taking a break is also a part of a well-balanced fitness routine. But what if you could be “resting” while still staying active? Enter the concept of active rest days!
This post will dive into active rest, explaining what it is, why it’s important, and how to tailor it to your needs.
Active rest vs full rest
Active rest days are a far cry from laying on the sofa. They involve low-intensity activities that keep your blood flowing and promote muscle recovery, all without pushing your body to its limits. They should be really, really gentle and not get your heart rate up too high or tire your muscles out.
Active rest days can help speed up your recovery by helping your body work through DOMS via improved blood flow and promote relaxation. You won’t feel as stiff and will be able to get back into the gym more quickly.
Benefits of active rest days
Rest days are essential for several reasons:
- Prevent overtraining: There’s a limit to how much stress your body can take through exercise. Pushing yourself too hard can lead to injuries, burnout, and plateaus in your fitness journey. Less intense days give your body the time it needs to rebuild and come back stronger
- Improved performance: Muscles that are well-rested and not stiff will perform better in your next workout. Combined with decreasing recovery time, you’ll be reaching your goals more quickly
- Promote relaxation: Your mind and body need rest. Staying active prevents you from breaking your exercise routine and allows you to invest some gym time in other activities. Take a walk with a friend to fill your social needs or enjoy some light yoga to get in a good stretch
Active rest activities
Active rest can be any activity that gets you moving, but not tired.
- Low-intensity cardio: Take a leisurely walk, dance in your living room or try a casual swim
- Yoga or pilates: meditative or low-intensity versions of these help with flexibility
- Dynamic stretching: Keep your muscles
How to measure if it’s the correct intensity: You should be able to hold a conversation while doing the activity.
Listen to your body
The key to successful active rest, or any rest day is to listen to your body. Take them when you need them and always keep the intensity low. Try to focus on activities you find enjoyable and want to take part in on a regular basis, either in or out of the gym.