{"id":4272,"date":"2023-02-21T11:36:51","date_gmt":"2023-02-21T10:36:51","guid":{"rendered":"https:\/\/www.fitatu.com\/blog\/?p=4272"},"modified":"2023-03-15T13:03:16","modified_gmt":"2023-03-15T12:03:16","slug":"regeneration-and-rest-why-they-are-important-when-practicing-sports","status":"publish","type":"post","link":"https:\/\/www.fitatu.com\/blog\/en\/regeneration-and-rest-why-they-are-important-when-practicing-sports\/","title":{"rendered":"Regeneration and rest &#8211; why they are important when practicing sports"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"512\" src=\"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/\/regeneracja-i-odpoczynek-1024x512.png\" alt=\"rest and regeneration fitatu\" class=\"wp-image-4265\" srcset=\"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/regeneracja-i-odpoczynek-1024x512.png 1024w, https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/regeneracja-i-odpoczynek-300x150.png 300w, https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/regeneracja-i-odpoczynek-768x384.png 768w, https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/regeneracja-i-odpoczynek-1536x768.png 1536w, https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/regeneracja-i-odpoczynek.png 1728w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2>Why should you plan rest in your training plan?<\/h2>\n\n\n\n<h3>Beneficial for muscle growth and regeneration<\/h3>\n\n\n\n<p>Rest, contrary to the beliefs of some people, will not negatively affect the effects of training and is even necessary for proper muscle growth.<\/p>\n\n\n\n<p>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 <a href=\"https:\/\/www.fitatu.com\/blog\/en\/pre-workout-and-post-workout-meals\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pre-workout and post-workout meals \u2013 what to eat before and after a training<\/a>, and find out what&#8217;s best to eat to provide your body with what it needs.<\/p>\n\n\n\n<h3>Improves performance during training<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3>Supports healthy sleep<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2>Signals that may indicate that you need rest<\/h2>\n\n\n\n<p>There are several signals that can help you figure out that your body is demanding rest. These include:<\/p>\n\n\n\n<ul><li>sleep problems,<\/li><li>mood deterioration or emotional unsteadiness,<\/li><li>muscle and joint pain,<\/li><li>lack of motivation, aversion to physical activity,<\/li><li>deterioration of training performance.<\/li><\/ul>\n\n\n\n<p>If you notice any of these, it&#8217;s worth finding time just for yourself and focusing on recovery.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/share.fitatu.com\/Regenracja-odpoczynek-dlaczego-sa-wazne\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"287\" src=\"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/\/banner-1-EN-1024x287.png\" alt=\"get the fitatu app\" class=\"wp-image-3672\" srcset=\"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/banner-1-EN-1024x287.png 1024w, https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/banner-1-EN-300x84.png 300w, https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/banner-1-EN-768x216.png 768w, https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/banner-1-EN.png 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h2>What recovery days should look like<\/h2>\n\n\n\n<p>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&#8217;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.<\/p>\n\n\n\n<h3>A healthy diet<\/h3>\n\n\n\n<p>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 <a href=\"https:\/\/www.fitatu.com\/blog\/en\/4-rules-to-help-you-easily-compose-a-balanced-meal\/\" target=\"_blank\" rel=\"noreferrer noopener\">4 rules to help you easily compose a balanced meal<\/a>.<\/p>\n\n\n\n<h3>Low-intensity exercise<\/h3>\n\n\n\n<p>Low or moderate-intensity sports we can include, among others:<\/p>\n\n\n\n<ul><li>walking,<\/li><li>yin yoga,<\/li><li>swimming,<\/li><li>stretching,<\/li><li>cycling,<\/li><li>dancing,<\/li><li>kayaking.<\/li><\/ul>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2>Fitatu\u00ae support group<\/h2>\n\n\n\n<p>Join the Fitatu\u00ae community on Facebook and achieve your goals together with other members of the<a href=\"https:\/\/www.facebook.com\/groups\/4244933125526905\" target=\"_blank\" rel=\"noreferrer noopener\"> Fitatu support and motivation group<\/a>. See how users of the app motivate and support each other in difficulties.<\/p>\n\n\n\n<h2>Fitatu\u00ae app<\/h2>\n\n\n\n<p>Download the app from the <a href=\"https:\/\/share.fitatu.com\/Regenracja-odpoczynek-dlaczego-sa-wazne\" target=\"_blank\" rel=\"noreferrer noopener\">Play Store<\/a> or <a href=\"https:\/\/share.fitatu.com\/Regenracja-odpoczynek-dlaczego-sa-wazne\" target=\"_blank\" rel=\"noreferrer noopener\">Apple Store<\/a> and start counting calories with us!<\/p>\n\n\n\n<p>Want to gain the ability to sync Fitatu\u00ae with the most popular fitness apps? Decide to purchase access to the Fitatu\u00ae Premium version and collect your workout data in the app. Now you can additionally take advantage of the discount code <strong>HEALTHYLIFESTYLE-W<\/strong>. Go to <a href=\"https:\/\/www.fitatu.com\/app\/order-and-payment\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.fitatu.com\/app\/order-and-payment<\/a> and get Premium from \u00a320.37\/year.<\/p>\n\n\n\n<h3>What else can you find in Fitatu\u00ae Premium?<\/h3>\n\n\n\n<ul><li>more than 2,000 recipes plus dozens of new ones every month,<\/li><li>additional intermittent fasting plans,<\/li><li>ability to create shopping lists,&nbsp;<\/li><li>ready-made menus with meals,&nbsp;&nbsp;<\/li><li>filtering of products and recipes,&nbsp;<\/li><li>web-based access to the app,<\/li><li>no ads!<\/li><\/ul>\n\n\n\n<h3>Older entries:<\/h3>\n\n\n<ul class=\"wp-block-latest-posts__list wp-block-latest-posts\"><li><a href=\"https:\/\/www.fitatu.com\/blog\/en\/everything-you-need-to-know-about-superfoods\/\"><strong>Everything You Need to Know about Superfoods<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/www.fitatu.com\/blog\/en\/snacks-for-football-fans-what-to-eat-without-gaining-weight\/\"><strong>Snacks for Football Fans \u2013 What to Eat Without Gaining Weight<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/www.fitatu.com\/blog\/en\/hydration-and-diet-how-water-improves-your-body-focus-and-energy\/\"><strong>Hydration and Diet: How Water Improves Your Body, Focus, and Energy<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/www.fitatu.com\/blog\/en\/study-nutrition-fitness-2026\/\">Between Protein Bars, Sugar Free Trends and the Fitness Boom: Why the UK Wants to Live Healthier but Still Struggles with the Scales<\/a><\/li>\n<li><a href=\"https:\/\/www.fitatu.com\/blog\/en\/how-to-get-in-shape-for-summer-a-practical-guide-to-healthy-reduction\/\"><strong>How to get in shape for summer: A practical guide to healthy reduction<\/strong><\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>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&hellip;<\/p>\n","protected":false},"author":10,"featured_media":4265,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[216,201],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Regeneration and rest - why they are important when practicing sports - Fitatu Blog<\/title>\n<meta name=\"description\" content=\"Why should you plan rest in your training plan? \u2022 Signals that may indicate that you need rest \u2022 What recovery days should look like\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitatu.com\/blog\/en\/regeneration-and-rest-why-they-are-important-when-practicing-sports\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Regeneration and rest - why they are important when practicing sports - Fitatu Blog\" \/>\n<meta property=\"og:description\" content=\"Why should you plan rest in your training plan? \u2022 Signals that may indicate that you need rest \u2022 What recovery days should look like\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitatu.com\/blog\/en\/regeneration-and-rest-why-they-are-important-when-practicing-sports\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitatu Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-02-21T10:36:51+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-15T12:03:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/regeneracja-i-odpoczynek.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1728\" \/>\n\t<meta property=\"og:image:height\" content=\"864\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Marta Makowska\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Marta Makowska\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/regeneration-and-rest-why-they-are-important-when-practicing-sports\/\",\"url\":\"https:\/\/www.fitatu.com\/blog\/en\/regeneration-and-rest-why-they-are-important-when-practicing-sports\/\",\"name\":\"Regeneration and rest - why they are important when practicing sports - Fitatu Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/#website\"},\"datePublished\":\"2023-02-21T10:36:51+00:00\",\"dateModified\":\"2023-03-15T12:03:16+00:00\",\"author\":{\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/#\/schema\/person\/a58767cdac519e3b5ed2f42a33e1d251\"},\"description\":\"Why should you plan rest in your training plan? \u2022 Signals that may indicate that you need rest \u2022 What recovery days should look like\",\"breadcrumb\":{\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/regeneration-and-rest-why-they-are-important-when-practicing-sports\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.fitatu.com\/blog\/en\/regeneration-and-rest-why-they-are-important-when-practicing-sports\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/regeneration-and-rest-why-they-are-important-when-practicing-sports\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.fitatu.com\/blog\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Regeneration and rest &#8211; why they are important when practicing sports\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/#website\",\"url\":\"https:\/\/www.fitatu.com\/blog\/en\/\",\"name\":\"Fitatu Blog\",\"description\":\"Lose weight. 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