Gabriel Patterson, Winnipeg Fitness Coach on How to Know You Need a Rest Day from Working Out
Whether you are new to exercise or have been following a routine for years, you need to take rest days. When you work out, your muscles form tiny tears. When the tears heal, the muscle fibers are stronger, enabling you to push yourself harder. “However, too much exercise can cause you to overexert yourself and get injured,” shared Gabriel Patterson, Winnipeg Personal Trainer. Here are five signs that indicate you need a rest day from your workout routine.
Soreness after an exercise is to be expected. Studies show that your muscles need about 24-72 hours to recover. However, if your muscles still ache after 72 hours, it is time to take a break. If you still need to move around, consider taking short walks or doing some stretches.
Exercise can make your immune system stronger. However, too much will make your immune system weaker, causing illness. If you feel yourself coming down with a cold when you are normally well, you need to recover.
Exercise has been known to increase your mood as endorphins rush through your body. When you push your body too hard, you begin to grow mentally fatigued. If this happens over an extended period of time, it can turn into depression. Take time to evaluate your mood after you work out.
Elevated Resting Heart Rate
An increased resting heart rate is a sign of overtraining. Training puts stress on your body, which makes your heart work harder. Check your pulse in the morning to find your regular heart rate. A high resting rate is 5-10 beats above normal. Checking your heart rate should be a component of your training program.
After you work out, your central nervous system is working to fix your torn muscles. Over exercise causes your brain to stay focused on repairs, which can cause sleepless nights. Lack of sleep can reduce reaction times and focus, putting you at the risk of injury while training. If you feel that you are not getting enough sleep, take a day or two off from your routine. This should get you back to a regular sleep schedule.
Everyone needs a rest day to help their bodies and minds recover. Overexertion causes negative effects on your health. The next time you feel moody or sick, think about taking a rest day from your workout routine. Gabriel Patterson, Winnipeg Health Coach said, “the day does not need to consist of pizza and movie marathoning. Instead, perform some low-effort activities such as meditation or walking.” Your body will thank you.