If you are into fitness you have heard the phrase "NO DAYS OFF" implying you should workout every day and push your body to the limit if you want to get results. This couldn't be further from the truth!
Sleep and recovery is something we emphasise a lot, but we know it is not easy.
Some of us love exercising so much that we feel bad if we miss a workout, or are used to going to bed late and waking up early that feel like we don't need to sleep more. Or maybe you want to sleep more but you struggle falling sleep or staying in bed in the morning (this is me).
Rest and recovery are often overlooked aspects of fitness and overall health. However, they are just as important as exercise itself. In fact, without adequate rest and recovery, you may actually be hindering your progress.
In this article I'll try to cover the importance of sleep and recovery and give you a few ideas on strategies you can implement to try and improve it.
Why is rest and recovery so important?
Muscle repair and growth: When you exercise, you are causing microscopic tears in your muscle fibers. These tears need to be repaired in order for your muscles to grow stronger. Rest and recovery allow your body to do this.
Improves fat loss: Lack of sleep has been proven to hinder your efforts in fat loss. One study showed that sleep deprivation can make you lose more muscle than fat (as much as 50% more) in a caloric deficit even if you are strength training.
Energy replenishment: Exercise depletes your body's energy stores. Rest and recovery give your body a chance to replenish these stores.
Reduced risk of injury: When you are well-rested, your body is better able to handle the stress of exercise. This can help to reduce your risk of injury.
Improved mental health: Rest and recovery can also help to improve your mental health. When you are well-rested, you are less likely to feel stressed, anxious, or depressed.
How much rest do you need?
The amount of rest and recovery you need will vary depending on your individual circumstances. However, most experts recommend that you take at least one or two rest days per week. You should also make sure that you are getting enough sleep. Most adults need around 7-8 hours of sleep per night.
But how do I know if I need to take a day off the gym?
There are multiples cues that tell us we need a rest day. We can't ignore these as it is the way our body communicates with us and tells us it is overworked.
Here are a few signs to look out for:
Poor quality sleep: This may sound contradictory, but if you are too tired your sleep quality may be reduced.
Struggle recovering form exercise: If you are too sore from the workouts from days before it is a sign that you need to take a day off.
Achey joints: joints often let us know if we are placing too much stress on them.
Feeling sluggish and over tired: this one is obvious, but sometimes we ignore it and keep pushing.
So what can I do to improve my sleep?
Find a bed time routine, and stick to it!:
Avoid electronics 1h before going to bed.
Avoid drinking too much before bed too to avoid waking up to the bathroom.
Ensure your room is not too hot, a cool environment promotes deep sleep.
Go to bed and wake up at the same time every day, even on weekends.
What about my recovery?
Manage your stress levels
Make sure your nutrition is supporting your recovery, if your diet is off your body will be too.
Stay somehow active specially if you are sore: promoting blood flow to your muscles is key for faster recovery. If you sit in the sofa all day you may make things worse!.
In conclusion
Rest and recovery are essential for optimal fitness and health. By making sure that you are getting enough rest and recovery, you can help to improve your performance, reduce your risk of injury, and boost your mental and physical health.
Again, I know this is not easy for many people, myself included, for different reasons, but being aware of the benefits of good sleep and recovery will hopefully help you trying to implement some strategies and read the cues when a day off is needed!.
Until next time.
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