rest days Archives - yourdailysportfix.com yourdailysportfix.com Wed, 29 Nov 2023 17:27:56 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png rest days Archives - yourdailysportfix.com 32 32 Workout Rest Days vs. Active Recovery https://yourdailysportfix.com/workout-rest-days-vs-active-recovery/ Fri, 01 Dec 2023 08:54:00 +0000 https://yourdailysportfix.com/?p=23246 Taking rest days from your workout routine is a topic that often sparks debate among fitness enthusiasts. Some believe that consistent training is essential for progress, while others advocate for the importance of rest and recovery. So, should you have a workout off day? Let’s explore both perspectives. The Case for Rest Days Resting promotes […]

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]]> Taking rest days from your workout routine is a topic that often sparks debate among fitness enthusiasts. Some believe that consistent training is essential for progress, while others advocate for the importance of rest and recovery. So, should you have a workout off day? Let’s explore both perspectives.

The Case for Rest Days

Resting promotes muscle recovery, reduces the risk of overuse injuries, and improves overall performance. They provide an opportunity to recharge mentally and emotionally. Taking a break from structured workouts can help prevent workout fatigue and maintain a healthy relationship with exercise. Continuous high-impact workouts without adequate rest can lead to overuse injuries and burnout.

The Case for Active Recovery

Instead of complete inactivity, active recovery involves low-intensity activities like stretching, yoga, or light cardio. Active rest days can promote blood circulation, flexibility, and help alleviate muscle soreness. Using rest days for cross-training activities allows you to work different muscle groups while giving others a break. This variety can enhance overall fitness and prevent workout plateaus.

Balancing the Two

Some individuals prefer a more flexible approach to their workout routine, listening to their body’s signals and adjusting their training schedule accordingly. This allows for spontaneity and the ability to seize opportunities for outdoor activities or other forms of exercise.

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]]> How Many Rest Days You Should Take From Your Workouts https://yourdailysportfix.com/how-many-rest-days-you-should-take-from-your-workouts/ Sat, 11 Nov 2023 08:47:00 +0000 https://yourdailysportfix.com/?p=24253 While exercise is a vital part of your well-being, there is such a thing as too much physical exercise. Here’s why rest days are important as well and how many you need to take. Why You Need Rest Days Personal Natalya Vasquez explained that rest days give your muscles time off to recover, thereby limiting […]

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]]> While exercise is a vital part of your well-being, there is such a thing as too much physical exercise. Here’s why rest days are important as well and how many you need to take.

Why You Need Rest Days

Personal Natalya Vasquez explained that rest days give your muscles time off to recover, thereby limiting strain and ultimately preventing injuries. What’s more, rest days give your muscles time to repair after workouts, thereby increasing the muscle mass you’ll ultimately gain.

How Many Rest Days to Take

This largely depends on the intensity of your workouts and how long they are. If you’re doing medium-level workouts that are fairly brief, then one rest day per week could be enough. If you’re doing lengthy, highly strenuous activities, then more may be required. Remember, the difficulty of each exercise varies according to your experience.

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]]> Why You Need Rest Days https://yourdailysportfix.com/why-you-need-rest-days/ Tue, 01 Aug 2023 08:33:00 +0000 https://yourdailysportfix.com/?p=23478 When you have a fitness goal in mind, it’s easy to get into a mindset that is constantly striving for more. Enthusiasm for the gym is not a bad thing, and establishing a regular exercise routine is something to be encouraged. However, when the push for progress comes at the expense of rest days, physical […]

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]]> When you have a fitness goal in mind, it’s easy to get into a mindset that is constantly striving for more. Enthusiasm for the gym is not a bad thing, and establishing a regular exercise routine is something to be encouraged. However, when the push for progress comes at the expense of rest days, physical injuries and mental burnout become more likely. If you’re relatively new to exercise, or seeking a bit more balance, read these reasons to schedule in rest days.

Rest Your Body

Strength training, cardio, calisthenics, a combination of all three—whichever type of exercise you’re doing, giving your body a rest every now and then is guaranteed to improve your overall performance. The day after the rest day, you will feel fresher, with increased flexibility and power. If you are a runner, taking two or even three days out can give any injury-prone joints a chance to recover and your first run back after the rest is likely to be faster (and feel easier) than those you were doing before the rest period.

Rest Your Mind

Exercise has been scientifically proven to boost mood and help us sleep better. However, if our mindset is stopping us from resting even when we need it, we are more likely to start resenting exercise and developing a dislike for it. Allowing yourself to take days off will help you appreciate exercise as a great mood-booster, and remind you why you are choosing to do it. Remember, a rest day doesn’t have to mean no movement. Go for a mindful walk, taking your surroundings in, or do gentle stretching exercises on a yoga mat.

Regular runners and gym-goers will joke that taking a rest day is harder than exercising because there is something mildly addictive about that endorphin boost that a good workout brings. If you are finding rest days hard, remember that they are a vital part of your fitness journey—and they will help you go extra hard in the gym tomorrow!

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]]> Why Rest Days Are More Important Than You Think https://yourdailysportfix.com/why-rest-days-are-more-important-than-you-think/ Sun, 16 Jul 2023 08:57:01 +0000 https://yourdailysportfix.com/?p=22773 Hey there fitness enthusiasts! Are you guilty of skipping rest days in your workout routine? Or do you think that taking a break will only hinder your progress? Think again! Contrary to popular belief, rest days are not a sign of weakness, but rather a crucial component of any fitness program. Here’s why rest days […]

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]]> Hey there fitness enthusiasts! Are you guilty of skipping rest days in your workout routine? Or do you think that taking a break will only hinder your progress? Think again! Contrary to popular belief, rest days are not a sign of weakness, but rather a crucial component of any fitness program. Here’s why rest days are more important than you think and how they can help you achieve your fitness goals.

Recovery and Repair

First of all, rest days give your muscles time to recover and repair. When you exercise, you create tiny tears in your muscle fibers. These tears need time to heal to grow stronger and bigger. If you don’t allow enough time for your muscles to recover, you’ll be doing more harm than good, and you might even end up with an injury.

Prevents Burnout

Secondly, rest days are important for preventing burnout. Working out can be physically and mentally demanding, and if you push yourself too hard without taking breaks, you’ll eventually hit a wall. Taking a day or two off every week can help you avoid burnout and keep you motivated in the long run.

Time to Focus on Other Important Things

Thirdly, rest days give you a chance to focus on other aspects of your health and fitness. You can use your rest day to stretch, foam roll, or practice yoga. You can also use the time to meal prep, plan your workouts for the rest of the week, or catch up on sleep. This will ultimately help you to feel better and perform better during your workouts.

Muscles Get Stronger on Rest Day

Another reason why rest days are important is because they can actually help you build muscle. When you work out, you’re breaking down muscle tissue. It’s during the rest days that your body rebuilds that tissue and makes it stronger. If you don’t take rest days, you won’t give your body enough time to rebuild, and you’ll end up plateauing or even losing muscle mass.

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]]> How Much Exercise is Too Much? https://yourdailysportfix.com/how-much-exercise-is-too-much/ Wed, 18 Jan 2023 08:41:00 +0000 https://yourdailysportfix.com/?p=21763 We can all acknowledge when you aren’t doing enough exercise, but are you aware when you are doing too much? Daily movement is really important but sometimes we overtrain, which can actually hinder our fitness goals. So, what exactly is the sweet spot? For adults between the ages of 18-64, it is recommended to get […]

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]]> We can all acknowledge when you aren’t doing enough exercise, but are you aware when you are doing too much? Daily movement is really important but sometimes we overtrain, which can actually hinder our fitness goals. So, what exactly is the sweet spot?

For adults between the ages of 18-64, it is recommended to get at least 150 minutes of moderate cardio activity or 75 minutes of higher-intensity cardio activity per week, plus two to three resistance or strength training. If you regularly go to the gym then these recommendations might seem low to you, especially if you have a specific fitness goal you want to accomplish.

Figuring out what works for you means taking into consideration your age, nutrition, stress levels, and how much you sleep each night. It also means focusing on what you want to accomplish with your exercising routine, whether it is for muscle growth, weight loss, or cardio abilities.

If you work out daily without time to recover, you can put your body at risk and end up burning out. Overtraining is a common problem, especially once you start seeing results and you want to see more of them. Your body needs time to repair and recover, and if you are training every single day without good nutrition, sleep, and recovery time, you will not continue to see good results.

So how do you know if you’re exercising too much? You plateau and stop seeing progression or you actually start decreasing your level of fitness because your body isn’t given the time to recover. You also could start gaining weight— since your body is in constant stress mode, more cortisol is produced and can mess with your metabolism. Your muscles are always sore or your mood is affected—all of these are signs that you need to take a break.

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]]> How to Get Even More From Strength Training https://yourdailysportfix.com/how-to-get-even-more-from-strength-training/ Sun, 08 Jan 2023 16:32:00 +0000 https://yourdailysportfix.com/?p=21684 There are a few things to consider if you want to receive the best results from strength training. Nutrition is really important, especially eating enough protein, and eating balanced meals. When it comes to your actual workout you want to make sure you are increasing your weights at regular intervals and you are taking time […]

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]]> There are a few things to consider if you want to receive the best results from strength training. Nutrition is really important, especially eating enough protein, and eating balanced meals. When it comes to your actual workout you want to make sure you are increasing your weights at regular intervals and you are taking time to recover. Here are three ways you can get better results from strength training.

Increase Your Protein Intake

Upping the amount of protein you consume each day can help you to build muscle together with your workout routine. The recommended daily amount is 1 gram per KG of body weight, so around 60 grams per day, split into each meal. Protein also helps you stay satisfied and fuller for longer.

Increase Your Intensity

This is hard to measure, especially if you are new to strength training, but you do need to add more weight when it gets too easy and not be afraid of doing more reps. If you have been training for a while and you haven’t seen much progress, start making changes in how much you lift and how many sets and reps you are doing. You want to feel like you did something after each workout.

Recovery is Key

It might sound strange but rest days are just as important as training days, you actually get stronger on the days you recover. Taking 24 hours to rest between workouts can give your body the boost it needs to start growing some muscle.

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]]> How Many Rest Days Per Week is Best? https://yourdailysportfix.com/how-many-rest-days-per-week-is-best/ Sat, 19 Nov 2022 08:24:00 +0000 https://yourdailysportfix.com/?p=20394 In order to optimize your workout routine, it’s important to know when it’s best to take breaks. Too many breaks can ruin your flow, while not enough breaks can also burn you out. So which way is best to go, and how do you find the balance? Here’s how to navigate rest days throughout the […]

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]]> In order to optimize your workout routine, it’s important to know when it’s best to take breaks. Too many breaks can ruin your flow, while not enough breaks can also burn you out. So which way is best to go, and how do you find the balance? Here’s how to navigate rest days throughout the week.

It Depends On Your Personality

At the end of the day, “break days” don’t mean the same thing to everyone. There are some people who, after having a break day, may find themselves completely out of sync with their routine and end up forgetting to get back to it. These are the kind of people who need that constant affirmation, that constant reminder that they’re in a rhythm. If they take a break day, everything stops.

But then there are others who don’t get thrown off by a break day and are able to go all out on the days they do work out. For these individuals, two or three break days are usually a good amount.

Always Keep Moving

However, we do feel compelled to note that even if you’re having a break day, it doesn’t mean we recommend not moving at all. Even on our off days, it’s important to stay active from time to time—even if it’s walking to the convenience store down the block.

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]]> You’re Jeopardizing Your Rest Days by Making These Common Mistakes https://yourdailysportfix.com/youre-jeopardizing-your-rest-days-by-making-these-common-mistakes/ Sat, 29 Oct 2022 08:47:00 +0000 https://yourdailysportfix.com/?p=18149 Rest days should be an essential part of your workout schedule, and they can help you avoid pain and injury and give you a major motivational boost. Adding them to your workout calendar won’t be enough if you don’t do them right, and here are three common mistakes that have the potential of ruining them. […]

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]]> Rest days should be an essential part of your workout schedule, and they can help you avoid pain and injury and give you a major motivational boost. Adding them to your workout calendar won’t be enough if you don’t do them right, and here are three common mistakes that have the potential of ruining them.

Lazy Day

Rest day isn’t synonymous with a lazy day, and you shouldn’t lie on the couch all day long whenever you’re not working out. You can still stay active by going for a walk, running some errands, and doing some recreational activities.

Intense Activities

Speaking of recreational activities you can do on your rest day, you should make sure that they’re not too intense. Skipping a day at the gym just to take part in another equally intense activity won’t give your body the rest you need, and it’s best avoided.

Changing Your Diet

Rest days shouldn’t include any drastic changes to your diet. You may find yourself eating out of boredom, but this time is better filled with one of your fun hobbies. It’s also recommended to avoid eating too little because your body needs a balanced diet even when it’s not craving food.

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]]> Signs it’s Time to Take a Break From Hard Workouts https://yourdailysportfix.com/signs-its-time-to-take-a-break-from-hard-workouts/ Thu, 20 Oct 2022 08:42:00 +0000 https://yourdailysportfix.com/?p=20928 As much as we love to get a good sweat in and challenge ourselves with strenuous workouts, sometimes our bodies really are in need of a deeper break than one rest day can provide. It can be tempting to try to push through when we’re working toward a particular goal, but in the long run, […]

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]]> As much as we love to get a good sweat in and challenge ourselves with strenuous workouts, sometimes our bodies really are in need of a deeper break than one rest day can provide. It can be tempting to try to push through when we’re working toward a particular goal, but in the long run, it’s more important to prioritize listening to your body’s needs, even if it means taking a little more time to reach the goals we’ve set.

Here are some signs to look out for that could indicate your body needs some rest from intense workouts (and what to do instead).

Soreness That Lasts Longer Than Usual

It’s normal to feel a bit sore for a couple of days after an intense workout, but if you find that your muscles are feeling sore or hot for longer than is typical for you, this could be a sign that your body needs a break. Try some gentle stretching or even an ice bath to help soothe tired muscles and calm inflammation.

Working Out has Suddenly Become Difficult

That is—more difficult than usual. It’s okay to push yourself a bit during workouts, but if your regular exercise routine has suddenly become much more difficult than usual, your body may be in need of a few days of rest.

Emotional Changes or Feeling Stressed

Physical exhaustion can cause imbalances with certain hormones in our bodies and leave us feeling emotionally depleted. If you’ve been working out a lot and are experiencing unusually low moods, it’s probably time to take some time off. Prioritize getting deep rest through sleep and meditation.

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]]> Top 3 Activities for Active Rest Days https://yourdailysportfix.com/top-3-activities-for-active-rest-days/ Tue, 15 Mar 2022 06:44:00 +0000 https://yourdailysportfix.com/?p=19813 No matter how much you enjoy working out, you should make rest an essential part of your workout routine because it can help you avoid burnout. Taking a rest day doesn’t necessarily mean you shouldn’t do anything all day long and there are many fun activities that you can enjoy. Walking/Hiking Low-impact activities can take […]

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]]> No matter how much you enjoy working out, you should make rest an essential part of your workout routine because it can help you avoid burnout. Taking a rest day doesn’t necessarily mean you shouldn’t do anything all day long and there are many fun activities that you can enjoy.

Walking/Hiking

Low-impact activities can take your rest days to the next level, and walking is one of the most popular choices on the market. If you want to connect with nature on your rest day, hiking also fits the bill, as long as your hike isn’t super-intense.

Swimming

If you’re a huge fan of watersports, swimming is one of the best activities that you could practice on your rest days. It can be amazing for both your mental and physical health, and you can ask your friends or family members to join you to make it extra fun.

Yoga & Stretching

Yoga is one of the best low-impact activities on the market, and you can do a relaxing session on your rest day. The best way to get it done is to focus on breathing, stretching, and mobility, focusing on moves that will do your mind good without putting too much pressure on your body.

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]]> ersion="1.0" encoding="UTF-8"?> rest days Archives - yourdailysportfix.com yourdailysportfix.com Wed, 29 Nov 2023 17:27:56 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png rest days Archives - yourdailysportfix.com 32 32 Workout Rest Days vs. Active Recovery https://yourdailysportfix.com/workout-rest-days-vs-active-recovery/ Fri, 01 Dec 2023 08:54:00 +0000 https://yourdailysportfix.com/?p=23246 Taking rest days from your workout routine is a topic that often sparks debate among fitness enthusiasts. Some believe that consistent training is essential for progress, while others advocate for the importance of rest and recovery. So, should you have a workout off day? Let’s explore both perspectives. The Case for Rest Days Resting promotes […]

The post Workout Rest Days vs. Active Recovery appeared first on yourdailysportfix.com.

]]> Taking rest days from your workout routine is a topic that often sparks debate among fitness enthusiasts. Some believe that consistent training is essential for progress, while others advocate for the importance of rest and recovery. So, should you have a workout off day? Let’s explore both perspectives.

The Case for Rest Days

Resting promotes muscle recovery, reduces the risk of overuse injuries, and improves overall performance. They provide an opportunity to recharge mentally and emotionally. Taking a break from structured workouts can help prevent workout fatigue and maintain a healthy relationship with exercise. Continuous high-impact workouts without adequate rest can lead to overuse injuries and burnout.

The Case for Active Recovery

Instead of complete inactivity, active recovery involves low-intensity activities like stretching, yoga, or light cardio. Active rest days can promote blood circulation, flexibility, and help alleviate muscle soreness. Using rest days for cross-training activities allows you to work different muscle groups while giving others a break. This variety can enhance overall fitness and prevent workout plateaus.

Balancing the Two

Some individuals prefer a more flexible approach to their workout routine, listening to their body’s signals and adjusting their training schedule accordingly. This allows for spontaneity and the ability to seize opportunities for outdoor activities or other forms of exercise.

The post Workout Rest Days vs. Active Recovery appeared first on yourdailysportfix.com.

]]> How Many Rest Days You Should Take From Your Workouts https://yourdailysportfix.com/how-many-rest-days-you-should-take-from-your-workouts/ Sat, 11 Nov 2023 08:47:00 +0000 https://yourdailysportfix.com/?p=24253 While exercise is a vital part of your well-being, there is such a thing as too much physical exercise. Here’s why rest days are important as well and how many you need to take. Why You Need Rest Days Personal Natalya Vasquez explained that rest days give your muscles time off to recover, thereby limiting […]

The post How Many Rest Days You Should Take From Your Workouts appeared first on yourdailysportfix.com.

]]> While exercise is a vital part of your well-being, there is such a thing as too much physical exercise. Here’s why rest days are important as well and how many you need to take.

Why You Need Rest Days

Personal Natalya Vasquez explained that rest days give your muscles time off to recover, thereby limiting strain and ultimately preventing injuries. What’s more, rest days give your muscles time to repair after workouts, thereby increasing the muscle mass you’ll ultimately gain.

How Many Rest Days to Take

This largely depends on the intensity of your workouts and how long they are. If you’re doing medium-level workouts that are fairly brief, then one rest day per week could be enough. If you’re doing lengthy, highly strenuous activities, then more may be required. Remember, the difficulty of each exercise varies according to your experience.

The post How Many Rest Days You Should Take From Your Workouts appeared first on yourdailysportfix.com.

]]> Why You Need Rest Days https://yourdailysportfix.com/why-you-need-rest-days/ Tue, 01 Aug 2023 08:33:00 +0000 https://yourdailysportfix.com/?p=23478 When you have a fitness goal in mind, it’s easy to get into a mindset that is constantly striving for more. Enthusiasm for the gym is not a bad thing, and establishing a regular exercise routine is something to be encouraged. However, when the push for progress comes at the expense of rest days, physical […]

The post Why You Need Rest Days appeared first on yourdailysportfix.com.

]]> When you have a fitness goal in mind, it’s easy to get into a mindset that is constantly striving for more. Enthusiasm for the gym is not a bad thing, and establishing a regular exercise routine is something to be encouraged. However, when the push for progress comes at the expense of rest days, physical injuries and mental burnout become more likely. If you’re relatively new to exercise, or seeking a bit more balance, read these reasons to schedule in rest days.

Rest Your Body

Strength training, cardio, calisthenics, a combination of all three—whichever type of exercise you’re doing, giving your body a rest every now and then is guaranteed to improve your overall performance. The day after the rest day, you will feel fresher, with increased flexibility and power. If you are a runner, taking two or even three days out can give any injury-prone joints a chance to recover and your first run back after the rest is likely to be faster (and feel easier) than those you were doing before the rest period.

Rest Your Mind

Exercise has been scientifically proven to boost mood and help us sleep better. However, if our mindset is stopping us from resting even when we need it, we are more likely to start resenting exercise and developing a dislike for it. Allowing yourself to take days off will help you appreciate exercise as a great mood-booster, and remind you why you are choosing to do it. Remember, a rest day doesn’t have to mean no movement. Go for a mindful walk, taking your surroundings in, or do gentle stretching exercises on a yoga mat.

Regular runners and gym-goers will joke that taking a rest day is harder than exercising because there is something mildly addictive about that endorphin boost that a good workout brings. If you are finding rest days hard, remember that they are a vital part of your fitness journey—and they will help you go extra hard in the gym tomorrow!

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]]> Why Rest Days Are More Important Than You Think https://yourdailysportfix.com/why-rest-days-are-more-important-than-you-think/ Sun, 16 Jul 2023 08:57:01 +0000 https://yourdailysportfix.com/?p=22773 Hey there fitness enthusiasts! Are you guilty of skipping rest days in your workout routine? Or do you think that taking a break will only hinder your progress? Think again! Contrary to popular belief, rest days are not a sign of weakness, but rather a crucial component of any fitness program. Here’s why rest days […]

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]]> Hey there fitness enthusiasts! Are you guilty of skipping rest days in your workout routine? Or do you think that taking a break will only hinder your progress? Think again! Contrary to popular belief, rest days are not a sign of weakness, but rather a crucial component of any fitness program. Here’s why rest days are more important than you think and how they can help you achieve your fitness goals.

Recovery and Repair

First of all, rest days give your muscles time to recover and repair. When you exercise, you create tiny tears in your muscle fibers. These tears need time to heal to grow stronger and bigger. If you don’t allow enough time for your muscles to recover, you’ll be doing more harm than good, and you might even end up with an injury.

Prevents Burnout

Secondly, rest days are important for preventing burnout. Working out can be physically and mentally demanding, and if you push yourself too hard without taking breaks, you’ll eventually hit a wall. Taking a day or two off every week can help you avoid burnout and keep you motivated in the long run.

Time to Focus on Other Important Things

Thirdly, rest days give you a chance to focus on other aspects of your health and fitness. You can use your rest day to stretch, foam roll, or practice yoga. You can also use the time to meal prep, plan your workouts for the rest of the week, or catch up on sleep. This will ultimately help you to feel better and perform better during your workouts.

Muscles Get Stronger on Rest Day

Another reason why rest days are important is because they can actually help you build muscle. When you work out, you’re breaking down muscle tissue. It’s during the rest days that your body rebuilds that tissue and makes it stronger. If you don’t take rest days, you won’t give your body enough time to rebuild, and you’ll end up plateauing or even losing muscle mass.

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]]> How Much Exercise is Too Much? https://yourdailysportfix.com/how-much-exercise-is-too-much/ Wed, 18 Jan 2023 08:41:00 +0000 https://yourdailysportfix.com/?p=21763 We can all acknowledge when you aren’t doing enough exercise, but are you aware when you are doing too much? Daily movement is really important but sometimes we overtrain, which can actually hinder our fitness goals. So, what exactly is the sweet spot? For adults between the ages of 18-64, it is recommended to get […]

The post How Much Exercise is Too Much? appeared first on yourdailysportfix.com.

]]> We can all acknowledge when you aren’t doing enough exercise, but are you aware when you are doing too much? Daily movement is really important but sometimes we overtrain, which can actually hinder our fitness goals. So, what exactly is the sweet spot?

For adults between the ages of 18-64, it is recommended to get at least 150 minutes of moderate cardio activity or 75 minutes of higher-intensity cardio activity per week, plus two to three resistance or strength training. If you regularly go to the gym then these recommendations might seem low to you, especially if you have a specific fitness goal you want to accomplish.

Figuring out what works for you means taking into consideration your age, nutrition, stress levels, and how much you sleep each night. It also means focusing on what you want to accomplish with your exercising routine, whether it is for muscle growth, weight loss, or cardio abilities.

If you work out daily without time to recover, you can put your body at risk and end up burning out. Overtraining is a common problem, especially once you start seeing results and you want to see more of them. Your body needs time to repair and recover, and if you are training every single day without good nutrition, sleep, and recovery time, you will not continue to see good results.

So how do you know if you’re exercising too much? You plateau and stop seeing progression or you actually start decreasing your level of fitness because your body isn’t given the time to recover. You also could start gaining weight— since your body is in constant stress mode, more cortisol is produced and can mess with your metabolism. Your muscles are always sore or your mood is affected—all of these are signs that you need to take a break.

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]]> How to Get Even More From Strength Training https://yourdailysportfix.com/how-to-get-even-more-from-strength-training/ Sun, 08 Jan 2023 16:32:00 +0000 https://yourdailysportfix.com/?p=21684 There are a few things to consider if you want to receive the best results from strength training. Nutrition is really important, especially eating enough protein, and eating balanced meals. When it comes to your actual workout you want to make sure you are increasing your weights at regular intervals and you are taking time […]

The post How to Get Even More From Strength Training appeared first on yourdailysportfix.com.

]]> There are a few things to consider if you want to receive the best results from strength training. Nutrition is really important, especially eating enough protein, and eating balanced meals. When it comes to your actual workout you want to make sure you are increasing your weights at regular intervals and you are taking time to recover. Here are three ways you can get better results from strength training.

Increase Your Protein Intake

Upping the amount of protein you consume each day can help you to build muscle together with your workout routine. The recommended daily amount is 1 gram per KG of body weight, so around 60 grams per day, split into each meal. Protein also helps you stay satisfied and fuller for longer.

Increase Your Intensity

This is hard to measure, especially if you are new to strength training, but you do need to add more weight when it gets too easy and not be afraid of doing more reps. If you have been training for a while and you haven’t seen much progress, start making changes in how much you lift and how many sets and reps you are doing. You want to feel like you did something after each workout.

Recovery is Key

It might sound strange but rest days are just as important as training days, you actually get stronger on the days you recover. Taking 24 hours to rest between workouts can give your body the boost it needs to start growing some muscle.

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]]> How Many Rest Days Per Week is Best? https://yourdailysportfix.com/how-many-rest-days-per-week-is-best/ Sat, 19 Nov 2022 08:24:00 +0000 https://yourdailysportfix.com/?p=20394 In order to optimize your workout routine, it’s important to know when it’s best to take breaks. Too many breaks can ruin your flow, while not enough breaks can also burn you out. So which way is best to go, and how do you find the balance? Here’s how to navigate rest days throughout the […]

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]]> In order to optimize your workout routine, it’s important to know when it’s best to take breaks. Too many breaks can ruin your flow, while not enough breaks can also burn you out. So which way is best to go, and how do you find the balance? Here’s how to navigate rest days throughout the week.

It Depends On Your Personality

At the end of the day, “break days” don’t mean the same thing to everyone. There are some people who, after having a break day, may find themselves completely out of sync with their routine and end up forgetting to get back to it. These are the kind of people who need that constant affirmation, that constant reminder that they’re in a rhythm. If they take a break day, everything stops.

But then there are others who don’t get thrown off by a break day and are able to go all out on the days they do work out. For these individuals, two or three break days are usually a good amount.

Always Keep Moving

However, we do feel compelled to note that even if you’re having a break day, it doesn’t mean we recommend not moving at all. Even on our off days, it’s important to stay active from time to time—even if it’s walking to the convenience store down the block.

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]]> You’re Jeopardizing Your Rest Days by Making These Common Mistakes https://yourdailysportfix.com/youre-jeopardizing-your-rest-days-by-making-these-common-mistakes/ Sat, 29 Oct 2022 08:47:00 +0000 https://yourdailysportfix.com/?p=18149 Rest days should be an essential part of your workout schedule, and they can help you avoid pain and injury and give you a major motivational boost. Adding them to your workout calendar won’t be enough if you don’t do them right, and here are three common mistakes that have the potential of ruining them. […]

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]]> Rest days should be an essential part of your workout schedule, and they can help you avoid pain and injury and give you a major motivational boost. Adding them to your workout calendar won’t be enough if you don’t do them right, and here are three common mistakes that have the potential of ruining them.

Lazy Day

Rest day isn’t synonymous with a lazy day, and you shouldn’t lie on the couch all day long whenever you’re not working out. You can still stay active by going for a walk, running some errands, and doing some recreational activities.

Intense Activities

Speaking of recreational activities you can do on your rest day, you should make sure that they’re not too intense. Skipping a day at the gym just to take part in another equally intense activity won’t give your body the rest you need, and it’s best avoided.

Changing Your Diet

Rest days shouldn’t include any drastic changes to your diet. You may find yourself eating out of boredom, but this time is better filled with one of your fun hobbies. It’s also recommended to avoid eating too little because your body needs a balanced diet even when it’s not craving food.

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]]> Signs it’s Time to Take a Break From Hard Workouts https://yourdailysportfix.com/signs-its-time-to-take-a-break-from-hard-workouts/ Thu, 20 Oct 2022 08:42:00 +0000 https://yourdailysportfix.com/?p=20928 As much as we love to get a good sweat in and challenge ourselves with strenuous workouts, sometimes our bodies really are in need of a deeper break than one rest day can provide. It can be tempting to try to push through when we’re working toward a particular goal, but in the long run, […]

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]]> As much as we love to get a good sweat in and challenge ourselves with strenuous workouts, sometimes our bodies really are in need of a deeper break than one rest day can provide. It can be tempting to try to push through when we’re working toward a particular goal, but in the long run, it’s more important to prioritize listening to your body’s needs, even if it means taking a little more time to reach the goals we’ve set.

Here are some signs to look out for that could indicate your body needs some rest from intense workouts (and what to do instead).

Soreness That Lasts Longer Than Usual

It’s normal to feel a bit sore for a couple of days after an intense workout, but if you find that your muscles are feeling sore or hot for longer than is typical for you, this could be a sign that your body needs a break. Try some gentle stretching or even an ice bath to help soothe tired muscles and calm inflammation.

Working Out has Suddenly Become Difficult

That is—more difficult than usual. It’s okay to push yourself a bit during workouts, but if your regular exercise routine has suddenly become much more difficult than usual, your body may be in need of a few days of rest.

Emotional Changes or Feeling Stressed

Physical exhaustion can cause imbalances with certain hormones in our bodies and leave us feeling emotionally depleted. If you’ve been working out a lot and are experiencing unusually low moods, it’s probably time to take some time off. Prioritize getting deep rest through sleep and meditation.

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]]> Top 3 Activities for Active Rest Days https://yourdailysportfix.com/top-3-activities-for-active-rest-days/ Tue, 15 Mar 2022 06:44:00 +0000 https://yourdailysportfix.com/?p=19813 No matter how much you enjoy working out, you should make rest an essential part of your workout routine because it can help you avoid burnout. Taking a rest day doesn’t necessarily mean you shouldn’t do anything all day long and there are many fun activities that you can enjoy. Walking/Hiking Low-impact activities can take […]

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]]> No matter how much you enjoy working out, you should make rest an essential part of your workout routine because it can help you avoid burnout. Taking a rest day doesn’t necessarily mean you shouldn’t do anything all day long and there are many fun activities that you can enjoy.

Walking/Hiking

Low-impact activities can take your rest days to the next level, and walking is one of the most popular choices on the market. If you want to connect with nature on your rest day, hiking also fits the bill, as long as your hike isn’t super-intense.

Swimming

If you’re a huge fan of watersports, swimming is one of the best activities that you could practice on your rest days. It can be amazing for both your mental and physical health, and you can ask your friends or family members to join you to make it extra fun.

Yoga & Stretching

Yoga is one of the best low-impact activities on the market, and you can do a relaxing session on your rest day. The best way to get it done is to focus on breathing, stretching, and mobility, focusing on moves that will do your mind good without putting too much pressure on your body.

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