What is Rest & Recovery in Exercise?

Question: Is it really important to factor in a rest & recovery day into your weekly workout program?

Answer:

Absolutely! Let’s talk facts. When we exercise, we are placing stress on the body and upon various body systems. For instance, using resistance (ie. weights or resistance bands) places an “overload” or stress upon the musculoskeletal system. This stress forces our musculoskeletal system to work harder through balance and strength-based exercises.

When we bounce or perform dance cardio, we are placing increased stress upon the cardiovascular and thermoregulatory systems. As the heart rate and blood pressure increases during a cardiovascular workout, the lungs and heart work harder with increased heart rate, blood pressure, inhalation, and exhalation.

As the cardiovascular system works harder, your thermoregulatory system kicks into play and the body begins to perspire in order to keep its internal temperature regulated. These forms of stress happen every time we exercise!

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Question: How much rest & recovery does my body need?

Answer:

The principle of rest and recovery (or principle of recuperation) suggests that rest and recovery from the stress of exercise must take place in proportionate amounts to avoid too much stress.

The principle of “periodization” suggests that phases of stress are followed by phases of rest.

Typically 1 or 2 days of R&R in a weekly exercise program are recommended.

Without periodization, the stress of exercise would continue indefinitely and possibly lead to fatigue, injury, or a condition called “overtraining syndrome.”

Although this condition is not fully understood, some of the key factors in identification are:

WEIGHT LOSS

LOSS OF MOTIVATION

INABILITY TO CONCENTRATE/FOCUS

FEELINGS OF DEPRESSION

LACK OF ENJOYMENT IN TYPICALLY ENJOYABLE ACTIVITIES

SLEEP DISTURBANCES

CHANGES IN APPETITIE

In summary, our bodies need regular rest in order to recover from the stresses continually placed upon them through exercise.

The human body systems will be able to function at peak capacity as long as we factor periodic rest into our personal fitness program, thereby allowing you to recover and continue to push past new thresholds to reach goals.

PROPORTIONATE R&R=IMPROVED PERFORMANCE=SUSTAINABLE ACTIVE LIFESTYLE

We can't wait to sweat with you in class (and online!) next and we hope you enjoy your well deserved R&R in between :)

Persp Journal by Katy Fraggos

Owner and creator of the Perspirology, a trampoline & dance cardio fitness studio based in Sea Bright & Middletown New Jersey.

Sources:

NASM Personal Training Certification

LibreTexts Medicine.

Benefits of Sweating During Exercise

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WHAT IS THE SCIENCE OF SWEAT?

Perspiration, or sweating, is a vital function that helps to keep the body healthy and prevent overheating, according to the Cleveland Clinic. It is an important part of the body's thermoregulatory system, which is responsible for maintaining a stable internal body temperature.

REGULATING BODY TEMPERATURE

During exercise, the body's internal temperature rises due to an increase in metabolism and the production of heat. In order to regulate its temperature, the body sweats to cool itself down. Sweat glands release sweat onto the skin, which then evaporates and helps reduce the body's internal temperature. This process helps to keep the body from overheating and allows it to continue to function properly during exercise.

GREATER CARDIOVASCULAR CHALLENGE

A heated workout room can enhance the benefits of sweating during exercise by increasing the body's internal temperature, which can lead to an increased production of sweat. This can help to flush more toxins out of the body and may also provide a greater cardiovascular challenge, as the body has to work harder to cool itself down in a hot environment. Disclaimer: If during exercise you feel faint, extremely fatigued, or overheated, you're working out too hard and need give your body a break to cool itself down & rehydrate.

SWEAT MAKES YOUR SKIN GLOW

Sweat literally leaves your skin glistening, but more importantly, exercise gets blood circulating throughout the body, which gives your skin a healthy glow from the inside out. Proper blood flow allows oxygen and nutrients to circulate and nourish skin cells.

FLUSH OUT TOXINS

According to the Mayo Clinic, sweating is also beneficial during exercise because it helps to flush toxins out of the body. As sweat is produced, it carries with it small amounts of waste products and other toxins that have built up in the body. Though this is true, most of the filtering and waste removal work is done by the liver, kidneys and digestive tract, so the best way to release impurities is to pair an active lifestyle with healthy food intake and good hydration.

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WHAT COMES OUT MUST GO IN

Let's expand on hydration because it is SO VITAL to the hard work we put in at Perspirology. These workouts are sweaty and in a lightly heated environment. With that, we understand the importance of staying properly hydrated as sweating can lead to a loss of fluids and electrolytes that need to be replenished. If you do not replace these fluids, you may become dehydrated, which can have negative effects on your health and performance. Dehydration can cause symptoms such as thirst, dry mouth, fatigue, dizziness, and muscle cramps, and in severe cases it can lead to more serious complications such as heat stroke. So drink up buttercup!

How much water do you drink a day?

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HOW MUCH WATER SHOULD I DRINK?

It is generally recommended to drink enough water to keep your urine a pale yellow color. During exercise, it is important to drink enough water to replace the fluids that are lost through sweat.

The American Council on Exercise recommends drinking 17-20 ounces of water 2-3 hours before exercise, and then 7-10 ounces every 10-20 minutes during exercise. For every pound of weight loss, it is recommended to drink 16-24 ounces of water to rehydrate.

Perspirology is built on the science of sweat. Our method is research backed and our staff are thoughtfully trained to give you a safe, creative and effective workout. So whether you join us for a bounce, sculpt or dance based workout, we want to see your sweat!

Perspiorology is a dance cardio & trampoline fitness studio based in Sea Bright & Middletown, New Jersey that offers workouts both in-studio and on-demand!

COME TAKE CLASS

#10 Top Benefits of Trampoline Exercise

Working out on a trampoline has endless benefits! Also referred to as a rebounder, trampoline fitness can help improve cardiovascular health, balance and coordination, bone density, reduce stress, boost your mood … you know what, we’ll just go ahead and give you our TOP 10.

1. SUPER FUN & EFFICIENT WAY TO KEEP FIT

According to NASA’s Journal of Applied Physiology, rebounding exercise is 68% more efficient than jogging. A study from NASA also found that a 150 pound individual spending 1 hour on a rebounder, will burn more calories than the same person jogging for an hour. Rebounding on a trampoline is a metabolic supporting exercise – if you rebound at a moderate pace, you can still breathe comfortably. It gets you moving without stressing your metabolism.

2. IMPROVES CARDIOVASCULAR FITNESS

One study, published in the Journal of Sports Science and Medicine, found that trampoline exercise can improve cardiovascular fitness in both young and older individuals. The study, which included 32 participants, found that trampoline exercise significantly increased heart rate and oxygen uptake compared to other forms of low-impact exercise, such as cycling or walking.

3. INCREASES DETOXIFICATION & CLEANSING OF THE BODY

Trampoline exercise helps to facilitate the body’s natural detoxification mechanism. Rebounding is a unique form of exercise in which a weightless state is achieved at the top of each jump and landing. This shift in gravity benefits every muscle and cell of the body and provides huge benefits to the lymphatic system.

JUST GETTING STARTED IN TRAMPOLINE FITNESS AT HOME?

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4. INCREASES LYMPHATIC FLOW

The lymphatic system is a network of tissues and organs which help to get rid of body toxins, waste and other unwanted materials in the body. Unlike the cardiovascular system, in which the heart automatically pumps blood, the lymphatic system purely relies on our body movement as a pump.

Lymphatic flow relies completely on our conscious movement. Rebounding on a trampoline is a whole body exercise, and it may cause the lymphatic valves to open and close simultaneously which will cause increase lymph flow as much as 15x.

5. IMPROVES IMMUNE SYSTEM FUNCTION

The lymphatic system is a vital part of the immune system. It is a defense mechanism against viruses, bacteria, diseases and infection. The lymph contains a high number of a certain type of white blood cells called lymphocytes, which are responsible for fighting infections in the body. This boosts immunity, removes toxins, and in turn, also helps slow down the aging process. So many wins.

6. IMPROVES BALANCE & POSTURE

Bouncing on a trampoline can stimulate the vestibular system in the inner ear, leading to improved balance. This has been confirmed by a study published in the Journal of Aging and Physical Activity, which found that trampoline exercise can enhance balance and coordination in older adults. The research, which involved 60 participants, discovered that trampoline exercise significantly improved balance and coordination compared to other low-impact exercise forms.

7. REDUCES BODY FAT & INCREASES MUSCLE

Trampoline exercises firm the legs, thighs, abdomen, arms and hips, increases agility and improves sense of balance. The gentle detoxification that occurs when you are rebounding encourages fat loss.

8. REDUCES STRESS AND LIFTS MOOD

In addition to these physical benefits, trampoline exercise can also improve mental well-being. A study published in the Journal of Exercise Science and Fitness found that trampoline exercise can reduce stress and improve mood in individuals with depression. The study, which included 30 participants, found that trampoline exercise significantly reduced stress and improved mood compared to other forms of low-impact exercise.

9. SUPPORTS PELVIC FLOOR HEALTH

Bouncing on a trampoline can help to strengthen the pelvic floor muscles, which can support pelvic floor health. These muscles can become weak due to pregnancy, childbirth, aging, or other factors, leading to problems such as incontinence or pelvic organ prolapse. When you bounce on a trampoline, the muscles in the pelvic floor have to contract and relax repeatedly to support the body and maintain balance, which can help to strengthen them.

10. SUPPORTS BONE HEALTH

A study published in the Journal of Bone and Mineral Research found that trampoline exercise can increase bone density in postmenopausal women. The study, which included 32 participants, found that trampoline exercise significantly increased bone density in the spine and hip compared to other forms of low-impact exercise.

Bounce workouts are a fun, effective way to get in shape and improve your overall health and well-being.

You can try high energy, low impact trampoline workouts in-studio (Sea Bright & Middletown, New Jersey) or stream them on on-demand.

Be sure to consult a healthcare professional before starting any new exercise program, especially if you are pregnant or have any underlying health conditions.

Happy Bouncing!

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