The importance of rest after exercise
When it comes to practicing any sport, getting enough rest and doing it in the right way is as essential as the physical activity itself. Avoiding injuries, improving performance and simply feeling good depends to a large extent on good restoration and resting after exercise. Want to know why? Keep reading!
To dress each and every day or to rest?
Doctors, trainers or physiotherapists? They all agree on the relevance of rest after exercise. It is a common mistake to meditate that to practice sport daily, to the limit of our capacities, is the best option to obtain fast results and to achieve the goal that we have proposed ourselves.
The body needs a period of restoration after exertion. If we do not respect it, all the advantages that sport brings are no longer present and training loses its primary objective: to progress health and well-being.
It doesn’t matter if you practice an aerobic sport such as cycling, swimming or running, or if you work hard in the gym. In any case, rest after training is basic because:
- You need to restore the energy consumed, particularly “recharge” the glycogen deposits essential in the work of bodybuilding.
- After intense training, the muscle fibers are damaged and suffer micro ruptures. Only rest and a good dose of protein achieve the repair of these tissues, favoring their development. It should not be forgotten that the muscles “grow” not when we are training, but rather when they are in a state of rest after the effort.
- Sufficient rest after sport is the best way to prevent overloading, exhaustion and injury. Cramps, fatigue, contractures, weakness? can hide a deficient restoration time.
- Tiredness after training means less performance. It’s proven. Training 7 days a week leads to stagnation. Without the essential rest after training it is not possible to prosper the performance nor to surpass the own brands. The body becomes accustomed to care and exhaustion, physical and mental, does not take long to appear.
How to rest after training?
The opinion of each and every one of the specialists involved in the planet of sports training is unanimous. Achieving the benefits that frequent physical activity can provide depends on: your own activity, adequate rest and the right diet. If you train hard, the foundation of a restorative rest that contributes to your health and assists you in improving should be:
- The rest after the sport begins at the moment in which “you stop”, that is to say, the way to finish the activity is the first phase of that restoration. Never abruptly finish a workout. The activity should be progressively reduced in intensity. Reducing the pace of the race, making convenient stretches before finishing your training in the gym, resorting to massages that assist in reducing tension … are gestures that assist the period of restoration begins in the most efficient way.
- Replenish energy, fluids and electrolytes. While your muscles are relaxing, you should start resting by bringing to your body all that it has lost over the years. Protein and also carbohydrates, water and minerals such as magnesium or zinc that contribute to the essential water calculation.
- Days of rest. It depends on the type of activity but, normally, you should not train the same muscle group days in a row. Keep in mind that, according to the set in question, you will need between forty-eight and seventy-two hours in order to be in perfect condition again and to be able to demand a new care. The same goes for aerobic training. If you want to prosper your performance, alternate the days you practice the activity, giving your body time to recover. If you’re exhausted, exercise isn’t worth much.
- Get enough sleep. As its name suggests, a restful sleep of at least eight hours is essential for a healthy sports practice that respects precise rest. A good night’s sleep is essential.
- Disconnect. Psychological rest is also essential. Playing sports every other day will help you to reduce stress and avoid obsessions with marked purposes.