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!
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.