By Catherine D. Johnson, PhD, RD, LD "No pain, no gain" is old news. If you really want to reap the rewards of your fitness program, you need to rest your muscles after a good workout.
Rest Helps the Body Repair Itself
After a workout is complete, the body undergoes a repair process to help you gain more endurance and strength. Rest helps:
- Replenish muscle energy stores
- Build new muscle
- Adjust hormonal responses
If you've been working with heavy weights or doing intense cardio sessions, wait 48 hours before you work those same muscles. The muscles have to "mend" or regenerate, so you can become stronger.
"Active" Rest Is More Effective
The amount of rest you need depends on the type and level of intensity of your workouts. If you experience a lot of soreness after workouts, instead of working out less frequently, continue your regular workout schedule but with exercises that use different muscles. That way, you continue to be "active," but you're giving the sore muscles the rest they need to recover. Active rest can be used any time.
Rest Is No Substitute for Sleep
Rest isn't the same thing as sleep. A good night's sleep will take advantage of the body's regeneration period and give you energy to get through the day. Be sure to get seven to eight hours every night, if possible.
Rest and recharge, and you'll come back invigorated. That's when you've struck the perfect balance between active living and rest!