How many rest days do you need between training sessions?
When we’re focused on our fitness goals, it’s easy to let “rest days” slip to the bottom of our priorities. But recovery is just as essential to your physical health as training itself, helping you build strength, improve performance, and reduce the risk of injury.
So how many days of rest do you need between workouts to see these benefits?
Ideally, you should have 48-72 hours of rest between training days. If you enjoy high-intensity exercise, the American Council on Exercise recommends having at least one completely passive rest day every seven to 10 days.
Below, we’ll explain how rest days can benefit your future training, and what you can do to help your body recover (and get stronger) further.
Why rest days help your future training
Whether you’re new to fitness or a five-star athlete, rest days and recovery periods can make or break your ongoing success. and Long-term Physical Health: While you’re taking it easy, your body is working hard at a molecular level, making the repairs it needs to be ready for your next workout.
Specifically, rest days have the following benefits:
- Muscle repair and growth – During exercise, muscle fibers undergo “micro-tears” due to physical stress. When you rest after training, these tears heal and grow, forming stronger muscle tissue. In sports science, this process is called Muscle hypertrophy.
- Glycogen supplementation – Glycogen is the main substance your body uses as an energy source during exercise. Intense training sessions deplete stores in your muscles and liver. On rest days, you can replenish your body’s stores with a post-exercise carbohydrate-rich meal. This will promote muscle repair and growth and prevent muscle fatigue.
- Hormonal balance – Physically speaking, your body sees exercise as a type of stress. As a result, cortisol (the stress hormone) tends to rise during a training session. If you exercise intensely or frequently, taking rest days can help Catabolic state: When your body starts breaking down muscle instead of repairing it. Rest may also help stabilize your endocrine system, reducing the risk of developing hormonal imbalances.
On a macro level, rest days help you avoid overtraining, which can leave you feeling mentally and physically exhausted after a day in the gym. By treating rest days as an important part of your training plan rather than the enemy, you’re more likely to see stronger, more sustained results from the efforts you put in during your activities.
Understanding the difference between active and passive recovery
Different types of training require different recovery periods – for example, if you prefer gentle yoga, you might not need complete rest days.
Rest days are most important for those who engage in high-intensity or endurance training, where muscle hypertrophy is most likely to occur. For this reason, it is important to distinguish between “active” and “passive” recovery times.
- Active Recovery You can also incorporate some low impact exercises to keep the blood flowing and tone your muscles. On your active recovery day, you might include activities such as:
- Brisk walking
- swimming
- Yoga
- stretch
- Passive Healing What’s Included no Exercise is when your body is at complete rest. This is ideal, especially if you regularly train hard. On days like this, read a book, enjoy a hobby, or just relax on the couch and make it your exercise of the day. Have fun.
Don’t forget to recover after training
Rest days are important, but you can further support your recovery by taking a few simple steps immediately after your training session.
Here are some things you can do to support your body as it transitions into recovery:
- cool down – Make sure to do at least 10 minutes of relaxation exercise before leaving the gym. Low-intensity exercise will help bring your heart rate and blood pressure back to baseline.
- stretch – Stretching helps reduce muscle soreness and increases flexibility. It is believed that stretching, when combined with a cool-down period, helps prevent muscles from becoming stiff and sore.
- Hydration – If done correctly, you’re likely to lose a lot of fluid while exercising. Some people can lose up to 2 quarts of fluid (and salt) per hour of high-intensity training. Ideally, adults should drink 16 to 24 ounces of water or a sports drink after exercise.
- Refueling – A post-workout snack helps replenish glycogen stores and promotes muscle repair and growth. The ideal post-workout meal will depend on the type of exercise you did and your personal needs. Simply put, carbohydrates are ideal for recovery, and protein aids in muscle repair and growth.
Build Holistic Health with Chuze Fitness
After some time off, recommit yourself to your training with Chuze Fitness. With one of our most valuable memberships, you’ll have access to premium, clean gym equipment, countless group classes, and even a movie theater to keep you entertained while you work out. Need childcare? Chuze Fitness also offers childcare. This service is not available at all Chuze Fitness locations, so be sure to check the location page for your local Chuze location.
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source:
Healthline. Are rest days important when exercising?
https://www.healthline.com/health/exercise-fitness/rest-day#benefits
NCBI. The effect of different intertest rest intervals on the repeatability of 10-repetition maximal load tests: A pilot study in recreationally strength-trained men. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6719818/
Healthline. Muscle hypertrophy and training.
https://www.healthline.com/health/muscular-hypertrophy#Heading
Runner’s World. Cortisol and exercise: What you need to know.
https://www.runnersworld.com/uk/health/mental-health/a60125903/cortisol-and-exercise/
Fits very well. Why you need to rest and recover after exercise. https://www.verywellfit.com/the-benefits-of-rest-and-recovery-after-exercise-3120575
Mayo Clinic. Aerobic exercise: how to warm up and cool down. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-Depth/exercise/art-20045517
Johns Hopkins School of Medicine. Sports and hydration for athletes: Q&A with a nutritionist.
Ani is the VP of Fitness at Chuze Fitness where she oversees the Group Fitness and Team Training division. She has over 25 years of experience in club management, personal training, group exercise and instructor training. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding and all things wellness.
