![]() ![]() Overtraining syndrome is when your body and mind don’t have time to recover and rest, resulting in mental and physical burnout. Overtraining syndrome (OTS) may sound like something that affects pro athletes but it’s a very real issue among amateurs, too. Rest days help you swerve overtraining syndrome Running without periods of rest could also be a fast ticket to a stress fracture – a fracture caused by repeated stress – as your bones don’t have the time they need to fully repair.ģ. And, just like muscles, bones need time to strengthen and remodel. Like muscles, bones grow stronger with exercise as the impact of running stresses the bone tissue. This is particularly pertinent for runners whose legs absorb a lot of shock. Rest days are important for giving your bones a break, too. That’s why bodybuilders often alternate the muscle groups they use, spending time working on arms the day after leg day to ensure their legs are fully recovered before they go hard again. You know those microscopic tears we were talking about? If you don’t give them time to repair they can become muscles sprains, which means a lot more days with your feet up than you were planning.Ī lack of rest can also cause tendon injuries such as tendinitis – inflammation caused by overuse. ![]() As a rule of thumb though, you should have a minimum of one rest day per week and throw in some easier workouts alongside the tougher sessions. How much time they need depends on a number of factors including genetics, age, current fitness level, how intensely and for how long you’re working out. Muscles need time and rest to reboot, rebuild and strengthen. It’s not a case of working out more to see more benefits though. It’s these tears that cause DOMS after a particularly intense workout or new training session.Īs your body repairs these tears, your muscles grow stronger so they’re able to perform the same workout with less effort next time. When you train, whether that’s pounding the miles on the road, interval training or lifting weights in the gym, you create microscopic tears in your muscles. ![]() Rest days give your muscles chance to grow In short, not taking rest days could do your training more harm than good and you may even set yourself up for a few months on the injury bench.įrom the benefits of rest days and how many you should be taking, to how you should be fuelling to maximise recovery, here’s everything you need to know about the art of easing off.īenefits of rest days which might surprise you 1. It allows your mind to focus, boosts motivation, and it reduces your chance of injury from overuse, too. Taking time off can leave you feeling a teensy bit guilty that you’re neglecting your training, and there’s always that nagging doubt that squeezing in just one more workout could be the difference between a PB and an also-ran.īut if you’re a rest-day shirker though, stop right there! There’s a reason everyone – yes, even pro athletes – schedule quality rest into their training schedule.ĭowntime gives your body the chance to repair and grow stronger so you can perform at your best. Training makes you feel good, it blows away the mental cobwebs after a hard day in the office and, let’s face it, it’s hard not to compare yourself to others on Strava or Instagram who might be getting in the reps while you’re putting your feet up. When you’re training towards a sporting goal, whether that’s a marathon run, a long-distance triathlon, cycling sportive or making gains in the gym, taking time off can be harder than it sounds. ![]()
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