Recovery routines are an essential part of training as they prevent injuries, allow your body to be stronger, and give you a mental break. The most common form of recovery is rest days but taking them is hard for some people because they feel as though it gets in the way of their gains. But, they’re a part of your training that you should plan out. Here are some tips for choosing the right number of rest days and when to take them.
There’s No Set Number
Rest days depend on training goals, how long you’ve been working out, training schedule, and competitions. It’s important to listen to your body when deciding if you need a rest day. You may need one day of complete rest or one active recovery day.
Rule of Thumb
Most people follow a 2 or 3-on, 1-off schedule which means they train for two or three days and then take a rest day.
Logistics
Unless you’re a professional athlete, you can build your life around your training. So it’s best to schedule your rest days on your busiest days of the week.
Active Recovery
It’s hard for some people to take complete rest days and if this applies to you, try active recovery days. Active recovery uses low-intensity exercises like long walks, stretching, massages, or low-intensity sports. The goal of active recovery is to promote blood circulation, reduce soreness, and repair the body.
Listen to Your Body
When you’re not feeling motivated to exercise, it may be your body’s way of telling you it’s time to take a rest day or two. Pay attention to what your body is telling you.
