{"id":5245,"date":"2022-07-14T15:45:00","date_gmt":"2022-07-14T15:45:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=5245"},"modified":"2022-07-14T15:49:28","modified_gmt":"2022-07-14T15:49:28","slug":"5-signs-you-need-a-rest-day","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/5-signs-you-need-a-rest-day\/","title":{"rendered":"5 Signs You Need a Rest Day"},"content":{"rendered":"
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When was the last time you bounced out of bed, ready to tackle the day? If the answer is \u201cI can\u2019t even remember,\u201d perhaps you could use a rest day. That\u2019s right\u2014a day without a workout. \u201cAnytime we\u2019re training or being physically active, it adds strain to the body, so we need to balance that activity with rest,\u201d says Alana Myers, MS, CPT<\/a>, <\/strong>an ACE-certified personal trainer and health coach. \u201cThat makes it essential to listen to your body and take a day off every few training days.\u201d<\/p>\n

What is a rest day? <\/h2>\n

Physically, a rest day gives your muscles time to repair, rebuild, and refuel, helping you come back even stronger, says Myers. But if you\u2019ve been going hard to reach your goals, the idea of taking a day off can be difficult to wrap your head around. However, without sufficient downtime, you could risk overtraining, burnout, and injury. <\/p>\n

It might be helpful to know that taking a rest day doesn\u2019t have to mean solely lounging around on the couch. Rest days are about slowing down, not coming to a grinding halt. \u201cThis can look different depending on the individual,\u201d says Myers. \u201cFor most people, active recuperation will help them recover faster and more efficiently than passive recovery.\u201d Think walking, yoga, stretching, or a leisurely swim or bike ride. However, if you\u2019ve been training intensely and can\u2019t seem to bounce back, an activity-free day<\/a> may be a better option.<\/p>\n

Signs you need a rest day<\/h2>\n

Fitbit\u2019s Daily Readiness Score<\/a> aims to take the guesswork out of when you need a rest day by providing helpful insights. This metric uses a combination of heart rate variability, activity, and sleep patterns to determine if your body is up for a challenge or if you’d benefit from a little extra recovery<\/a>  time. (Here\u2019s how<\/a> one Fitbit editor used Daily Readiness to optimize her workouts and improve her well-being.)<\/p>\n

At the same time, listening to your body can provide other helpful clues, like these:<\/p>\n

You can\u2019t get motivated.<\/strong> \u201cUsually, the first sign is feeling you need more rest or are lacking your usual motivation to work out,\u201d says Myers. Think of this as your brain\u2019s way of letting your body know it\u2019s time to slow down.<\/p>\n

You have muscle aches that won\u2019t quit. <\/strong>Some post-workout soreness<\/a> is completely normal. But if it lingers for days, your muscles may be trying to tell you they need more time to recoup. <\/strong>(Ditto if your legs feel heavy and sluggish when you work out.)<\/p>\n

You can\u2019t get a good night\u2019s sleep. <\/strong>\u201cSleep recharges your batteries, facilitating tissue repair and pain elimination,\u201d says Jacob Teitelbaum, MD, author of Fatigued to Fantastic<\/em>. In moderate doses, exercise does good things for sleep<\/a>, helping you nod off more quickly and snooze more soundly. But too much physical activity can interfere with the quality and quantity of sleep<\/a>, robbing you of these benefits.<\/p>\n

Appetite changes. <\/strong>\u201cWhen someone is overtraining, the body is overloaded and unable to recover appropriately,\u201d says Myers. \u201cThis can alter hormone levels that control appetite and satiation signals.\u201d In your body\u2019s quest for fuel, you may start craving sweets, carbs, or salty foods. Or, on the flip side, you may find you have little appetite at all.<\/p>\n

Making the most of rest days<\/h2>\n

Rather than waiting until you\u2019re totally wiped to recoup, try planning a weekly day or two of rest in advance. Skip the alarm clock and sleep in. Silence your phone or leave it in the other room. \u201cAnd be sure you\u2019re only doing things that feel good to you,\u201d says Teitelbaum. The bills, paperwork, and laundry can wait for another day.<\/p>\n

The post 5 Signs You Need a Rest Day<\/a> appeared first on Fitbit Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Everyone needs to recharge their batteries sometimes. Learn the telltale signs that you need to slow down, plus the best ways to give your body the break it deserves.
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