*THE IMPORTANCE OF REST DAYS*

So I will admit it…when I started down this road of exercise after I graduated from college and was no longer playing a sport every day, I was not a fan of rest days.  Before I joined the Beachbody world, I would run and run and run and run until my shins felt like they were going to EXPLODE and I was in a walking boot from a plantar fasciitis flare-up.  Sounds fun, huh? 

I was afraid of taking that 1 single day off from my normal routine because I thought I would gain 10 pounds and completely get off track and lose everything I worked so hard for up to that point.  Does this crazy talk sound familiar to anyone?  WOW - was I wrong.

**NOTE:  There were other factors going on in my life at that time that led me to develop this unhealthy relationship with EXERCISE and even nutrition.  So keep in mind, make sure you are surrounding yourself with POSITIVE people who lift you up, SUPPORT you, BELIEVE in you, and ACCEPT you for who you are!!  I can’t stress it enough!**

Well, once I got my head on straight and starting developing a healthy relationship with exercise the light bulb went off and rest days became a necessity and honestly, a no-brainer.  Do I still hate them?  Yep, you bet!  BUT I know I NEED them.  There’s a difference.  ALSO, now that I am older (eek!) and my body just isn’t the same anymore, it is even more important for me to give my body time to repair and rest.  It is oftentimes a struggle on that particular day and some would say I am not “as” pleasant during that time, but what can I say; I am a mover and a shaker! 

Now sometimes my rest day might be different than others.  I might take the whole day off or I might not and just do lighter exercise as opposed to my high impact, high intensity normal activities.  For example, play softball, “try” yoga or PiYo or take a long walk with Milly.  Something to break a little sweat and get that heart rate moving.  This is perfectly OK and like I said, everyone is different. 

So what’s the skinny on rest days?  Why are they so important?  Well…

Rest days are actually implemented in many professional training plans, even those of Olympic athletes, in order to allow the body time to recuperate.  As we work out, we place greater strain on our muscles, tendons, ligaments, bones, and joints.  Our immune system is activated when there are muscle tears or joint strains, but if the body doesn’t come out of continual practice, this system doesn’t have the time to catch up and start patching everything back up.  Hence, if you’re building muscle, you should take a day off from lifting the same region so the body has time to repair the muscles you’re working. 

If you decide against the rest day and don’t implement one into your routine, you are actually increasing your risk of injury.  For example, let’s say you’re a runner…because it is a high-impact sport you are putting stress on your joints and lower extremities to a level that has the ability to crack bones and tighten muscles.  When you don't take a day off here and there, your tight calf muscles or tendons of the feet can lead to bone spurs, shin splints, muscle tears, tendon shearing, or even in my case, a plantar fasciitis flare-up, and so much more!  Also, when the immune system is responding, it floods overworked areas with fluid to help cushion those areas.  As a result, the problem lies in the fact that fluid retention can alter the proper movement of joints and create further injury.  So, by taking a day off, you’re not only allowing your immune system to help “fix” you, but you’re also keeping it from hurting you.  Double bonus!

So you might be wondering; do I have to take the whole 24 hours off?  Well, that depends on the type of athlete you are.  Mind and body athletes (think PiYo and Yoga) may want to take a day off altogether, whereas bodybuilders may only want to take a day off from lifting, but still do a little cardio.  It also depends on your level of fitness.  If you’re just now starting out with your fitness journey, your rest day should probably be a real rest day in which you do not do any activity at all.  A more seasoned athlete has a greater tolerance for continuing to do some light activity during a rest day, which is typically what I will do if time also permits.  Sometimes your schedule might not allow you to take the whole day off that you originally scheduled.  Life happens, things come up, and as we get older we still try and be that star athlete we were in our glory days so we are on Rec league teams.  :)

Another BIG component of your rest day is your nutrition.  It is VERY important not to eat the way you would on a fitness day.  In no way am I condoning calorie restriction, but you probably do not need all those carbohydrates if you’re not exercising as much.  Stick to your nutrition plan, but make it a “light” day.  This is where meal planning and prepping comes in handy…big time!!!  PREP & PLAN!!  This will be different for everyone and your body will probably hit a point where you feel ravenous because your metabolism has shot through the roof as you work out more regularly.  Just remember to eat well, eat right, eat on time and drink lots of water!  The one thing that might help you out when it comes to your nutrition on your rest day is that since you won’t be moving as much or doing your normal workout you won’t have the hunger strikes that you typically do. 

The bottom line and what I have learned these past few years and continue to learn each day is; give your body love and attention and know that every single athlete in the history of time does this too.  Take your day of rest to reflect on how far you have already come, where you are going, and the changes you are making in your life to better yourself and even the ones around you.  Be grateful for your body, willpower, and dedication and the fact that you even have the opportunity to have a rest day.

Every day is rest day for Milly!