When it comes to practicing any sport, getting enough rest and doing it in the right way is as important as the physical activity itself. Avoiding injury, improving performance, and just feeling good depends largely on a good recovery and resting after exercising. You want to know why? Keep reading!
Train every day or rest?
Doctors, trainers or physiotherapists… They all agree on the importance of rest after exercise. It is a common mistake to think that doing sports every day, to the best of our abilities, is the best option to obtain quick results and achieve the goal we have set ourselves.
The body needs a recovery period after exertion. If we do not respect it, all the benefits that sport provides are no longer present and training loses its main objective: to improve health and well-being.
It doesn’t matter if you practice an aerobic sport like cycling, swimming or running, or work out strength in the gym. In any case, rest after training is essential because:
- You need to replenish the energy consumed, especially “recharge” the glycogen stores essential in muscle building work.
- After intense training, muscle fibers deteriorate and suffer micro tears. Only rest and a good dose of protein repair these tissues, promoting their growth. Do not forget that muscles “grow” not when we are training, but when they are in a state of rest after exertion.
- Sufficient rest after sport is the best way to prevent overuse, exhaustion and injury. Cramps, fatigue, contractures, weakness … can hide insufficient recovery time.
- The after exhaustion of training means less performance. It is proven. Training seven days a week leads to stagnation. Without the essential rest after training, it is not possible to improve performance or exceed your own marks. The body gets used to exertion and exhaustion, physical and mental, does not take long to appear.
How to rest after training?
The opinion of all the experts involved in the world of sports training is unanimous. Obtaining the benefits that regular physical activity can provide depends on: the activity itself, adequate rest and the correct diet. If you train hard, the bases for a restful rest that contributes to your health and helps you improve should be:
- Rest after sport begins once you “stop”, that is, the way to end the activity is the first phase of that recovery. Never end a workout abruptly. The activity should gradually decrease in intensity. Reduce the pace of the race, do adequate stretching before ending your training in the gym , resort to massages that help reduce tension … these are gestures that help the recovery period begin in the most effective way.
- Replenish energy, fluids and electrolytes. While your muscles are relaxing, you should start resting by giving your body everything it has lost during the effort. Protein and carbohydrates, water and minerals such as magnesium or zinc that contribute to the essential water balance.
- Days off. It depends on the type of activity but, in general, you shouldn’t train the same muscle group for days in a row. Keep in mind that, depending on the group in question, it will take between 48 and 72 hours for it to be in perfect condition again and to be able to demand a new effort from it. The same goes for aerobic training. If you want to improve your performance, alternate the days in which you practice the activity, giving your body time to recover. If you are exhausted, exercise is of little value. You will be able to know how many days of rest are recommended after practicing some exercise and thus avoid injuries.
- Sleep enough. As its name suggests, a restful sleep, of at least 8 hours, is essential for a healthy sport practice that respects the necessary rest. Sleeping well is essential.
- Disconnect. Psychological rest is also important. Playing sports on alternate days will help you reduce stress and avoid obsessions with your goals.
