Rest days are not about being cautious and playing it safe. This article is about reframing rest days for that pesky brain that considers empty spaces lost opportunities. Full rest is often essential for strength, speed, endurance and almost everything else that goes into athletic performance. But what I have seen in athletes is that rest days are by far the most important days of the week. That is time to be working! The competition is getting stronger while I’m sitting on my ass! Why are you treating me like an injury-prone baby?! So it makes sense that motivated athletes hate rest days. Even when the brain feels ready to go, the body is working on a different timeline. Meanwhile, the physical stress of the workout has an exponentially longer tail. That workout is ancient history in the prefrontal cortex. It varies, but among some athletes, their brains would be ready again in 30 minutes or less. How long do you think it takes for them to be mentally ready to go again? As they take off their shoes, they are exhausted. A motivated athlete finishes a workout, let’s say 10 x 3 minutes fast with 2 minutes easy recovery in the context of a 12-mile trail run. And all too often, that can lead to stagnation, regression and injury from overdoing it. Workouts? Like that rap song, the brain can work hard every day-ay-ay-ayyyy. Distance? The brain can run 100 miles a week without a problem. That gap is a major problem for motivated athletes. Outside of our brains, the processes of stress, recovery and adaptation are playing by much less lofty rules. Grey matter often seems to act like a sponge, but when it should be saturated and can’t absorb another drop, you just get more sponges to play with.īones and gristle don’t work that way. Our brains can expand to encompass the universe. For athletes, a lot of that difficulty lies in how our brains and bodies develop in different ways. If you’re aiming to lose weight, regular exercise also encourages weight loss and helps prevent regaining weight you’ve lost.Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Regular exercise helps prevent or manage a range of health conditions, such as: You can use it to develop mindfulness and allow for fresh ideas and ways of thinking. Working out boosts cognitive function and helps you clear your mind. Consider exercising together in nature, which has its own benefits. The social component of group workouts means you can get together with friends or new acquaintances in a healthy, low cost way. Reduced feelings of overall stress can lead to feelings of relaxation, quality sleep, and increased confidence. You’re likely to get more done in all areas of your life, leading to feelings of satisfaction and accomplishment. You may boost your mood, motivation, and energy levels. Here are a few benefits of exercise to note: Mood booster The benefits of regular exercise extend to every part of your life and overall well-being. Examples include stretches, yoga, and Pilates. Flexibility exercises relieve physical discomfort and improve mobility, range of motion, and posture.Examples include balance exercises, tai chi, and standing yoga poses. Balance exercises help improve stability and prevent falls while making daily movements easier.Examples include weightlifting, bodyweight training, and resistance band exercises. Strength exercises increase muscle mass, strengthen bones, and help manage your weight.Examples include jogging, swimming, and dancing. Endurance exercises raise your breathing and heart rate to improve overall fitness.To receive the most benefits, including a reduced chance of injury, have each of the four types of exercise in your routine: Similarly, it’s more ideal to have short bursts of activity throughout the day when you don’t have time for a longer workout instead of completely skipping it. It’s better to do a short workout each day than do one or two long workouts each week. Or simply vary your routine so you’re not doing intense exercise each day. If you’re doing intense cardio or weightlifting, you can take a day off between sessions or target different areas of your body on alternating days. Include some type of high-intensity activity, such as: If you want to amp it up to meet your fitness, health, or weight loss goals, aim for at least 45 minutes of exercise per day.
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