Regular rest is important to maximize muscle growth. It
prevents over training, gives your body a chance to grow and adapt to the
stimulus you have put on it and ‘catch its breath’ so to speak. It also makes sure
that your central nervous system and immune don’t fall behind. Most of us don’t
like rest days, but they can be a good mental break to come back in full force.
Additionally there are things you can do on your rest day that will help your
body recover to its maximum potential.
Here is a list of things you can do on your rest day:
Total Rest
Total rest is good for the body to recuperate. It gives your
muscles the time to recover on a deeper level, refill their glycogen stores and
grow in strength without rushing to recover before being worked again. Most
workout splits work a certain muscle once or twice a week so that they can
recover before their next session, but their recovery is sometimes limited
because even though they are not being put under a physical stress, they end up
competing with the other muscles that are working in the other sessions for
nutrients. The body can only do so much at a single time, and occasional rest
days that involve complete rest with any stimulus allows it to focus more of
its resources on rest and growth instead of performing at the same time.
Replacement
Those who are really dedicated to the iron often feel lost
during the time that they would be pumping things up. It is also possible to
also feel depressed because you don’t feel the endorphin release that exercise
brings. Others even feel guilty for not pushing their bodies to the limit all
the time. This can make some hate rest days, but some use this extra time as an
opportunity to do things that they don’t usually have time for or don’t think
about doing. These things can include taking a walk, going for a swim, spending
time with family and friends, watching a good movie, cleaning out the house or
eating at a fancy restaurant.
Steam Room
The steam room is a favorite among those on rest days because
they have an excuse to go to the gym (force of habit) even though they are not
working out. The steam room also compliments rest and recovery because of
sweating that helps remove toxins and waste products. Additionally, the
increased blood flow from the heat and widened blood vessels increases the
availability of nutrients to muscle for optimum growth.
Stretching
Stretching is also a good option because it elongates the
muscles, increases blood flow and relaxes them. The benefits that stretching
provide not only help to get the most out of rest days, but offer additional
benefits like improved range of motion and flexibility and decreased injury
risk.
Light Cardio
Light cardio is a popular form of rest (often called active
rest) because it allows people to still exercise when they are ‘resting’ from
their prioritized form of exercise. Light cardio can benefit rest and recovery
because it increases blood flow, which will help take away toxin and waste
products from recovering muscle and at the same time increase the rate at which
required nutrients are delivered to these muscles. Cardio at a higher intensity
or for a prolonged period of time, however, can actually inhibit muscle growth
because this could cause the body to redirect resources (energy and nutrients)
from muscle to cope with the new stress placed on it.
These things can help to maximize your rest days. It is best
to try a combination of these. For example, doing light cardio on some rest
days will contribute to a balanced health and fit body, but rest days with
complete rest (no exercise) are also necessary for the body to dedicate all of
its resources to growth and development alone. STAY STRONG!
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