WHY DO WE NEED REST DAYS?

 

Are you in the camp of athletes struggling with the concept of rest days or do you feel like you might be in the minority that doesn’t need them at all. Do you only take recovery when forced to with injury or illness? Does it seem as though you will waste precious training opportunities with a day lost to nothing? For many athletes, exercise can be a tool to switch off from the stresses of life and therefore a rest day can be a daunting prospect. If anything above sounds familiar please read on.  

A lack of adequate rest or recovery often doesn’t stop people functioning completely and therefore it is possible to be in denial about the harm this is doing. When injuries start to occur or performance starts to drop, we see individuals feeling like they are not doing enough and asking more and more of their bodies when in fact it is screaming for rest.  

I would like this article to explain why rest is essential, what to look for when you are not having enough and what you can do to incorporate it into your week. 

Benefits of Rest and Recovery

  1. Repair

    Progressive overload is essential for improved athletic performance. However, the normal micro-damage that this creates needs time to repair to make you stronger. Inadequate rest and recovery can throw the balance where repair is happening slower than the micro-damage is occurring. This is when injuries can start to occur. 

  2. Replenish Energy Stores

    Glycogen is an essential fuel for athletes and is needed for training and repair. There is limited available storage of this and therefore the glycogen used, must be replaced through proper fuelling and recovery. If this is neglected the body uses protein for energy. Protein is essential for repair and growth and if we use it as a fuel, the body enters a state where breakdown exceeds repair. 

  3. Train Better

    We need to recover from training we have done and prepare for future sessions to enable us to push hard when needed. 

  4. Rest For Your Mind

    You may have experienced the mental fatigue that a big training block induces. If sufficient rest is denied then we can notice mood changes, poor decision making, altered sleep and poor nutrition choices.  

signs that your body needs more rest

  1. Persistent or recurrent injuries (poor repair)

  2. Excessive fatigue or persistent muscle soreness

  3. Weight loss/appetite changes

  4. Poor sleep 

  5. Loss or change in menstrual cycle

  6. Reduced performance or inability to train at higher intensities

  7. Changes in mood – depression, anxiety, irritability, anger, low motivation etc

So, if you are experiencing any of the above or are aware you might not be having enough recovery, here are some tips:

  • Write it down – Plan your rest days, like you would with the rest of your training.

  • If you think you might end up filling your rest day with another form of exercise, plan something non-active so you can’t be tempted. You can also use the time to plan future training and reflect on the previous week/month. 

  • Prioritise sleep and fuelling 

  • Don’t expect to feel better from a rest day.  I often find athletes can convince themselves they don’t need them because they feel worse.  The benefits are not immediate. 

As with any skill, the art of rest is something that can and must be learned for you to become a better and more resilient athlete. This can be one of the most important skills to learn as an athlete.  

Meet the Author: Sophie Tabor (Physiotherapist)

Having Sophie onboard has been transformative to the service that we can provide our clients here at SFE. Our S&C and Physiotherapy teams can work in synergy to ensure you get the best outcome possible. We all know that injury is rarely a linear path with its natural ebb’s and flow’s, yet we are able to manage setbacks quickly and effectively, giving you the support, guidance and accountability that is needed.

 
Strength For Endurance LtdComment