Regeneration and rest – why they are important when practicing sports
Why should you plan rest in your training plan?
Beneficial for muscle growth and regeneration
Rest, contrary to the beliefs of some people, will not negatively affect the effects of training and is even necessary for proper muscle growth.
Exercise causes microscopic damage to muscle tissue, which needs time to recover. In addition, training results in the depletion of muscle glycogen stores, which have a chance to rebuild properly during rest days. However, in order for muscles to have a chance to recover properly, they not only need time to rest but also adequate fuel. Read the article Pre-workout and post-workout meals – what to eat before and after a training, and find out what’s best to eat to provide your body with what it needs.
Improves performance during training
Overtraining can negatively affect motivation during training. To see progression, workouts should be challenging. Just how do you find the ambition and strength to do one more repetition when your body is overtired? Recovery days help keep motivation high.
Supports healthy sleep
Regular workouts increase hormones such as cortisol and adrenaline. However, too much physical activity can make their levels too high and disrupt sleep, among other things. Rest allows the hormones to return to a normal, balanced state and thus can benefit sleep and overall recovery.
Signals that may indicate that you need rest
There are several signals that can help you figure out that your body is demanding rest. These include:
- sleep problems,
- mood deterioration or emotional unsteadiness,
- muscle and joint pain,
- lack of motivation, aversion to physical activity,
- deterioration of training performance.
If you notice any of these, it’s worth finding time just for yourself and focusing on recovery.
What recovery days should look like
Recovery days from training, contrary to appearances, should not be days of lying down and doing nothing. For different sports, they should look different, but they have some common features: taking care of a good quality diet, and incorporating recreational physical activity instead of intense training. If your daily activity is based solely on recreational activity, you probably don’t need a break from training. Nonetheless, always focus on what your body tells you to do, and perhaps replace your daily commute by bicycle with a walk once in a while.
A healthy diet
In order for your body to have the resources it needs for proper recovery, it needs the right fuel. It is a healthy and well-balanced diet. If you want to find out what this term entails, read the article 4 rules to help you easily compose a balanced meal.
Low-intensity exercise
Low or moderate-intensity sports we can include, among others:
- walking,
- yin yoga,
- swimming,
- stretching,
- cycling,
- dancing,
- kayaking.
Of course, virtually any of these sports can be performed in a strenuous and competitive manner. However, the point is to make activity during rest days a pleasure. Therefore, you should not strain yourself.
If you are doing sports at a more advanced level or are just beginning your adventure with sports and a healthy lifestyle, consult an appropriate specialist. He or she will help tailor your diet, type of activity, and possible supplementation to your needs.
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