Rest - It's Part of the Exercise Program Too
Getting rest after a workout helps optimize performance, both physically and mentally.
You know this and may feel this at times, either as an avid athlete or fitness enthusiast. Are you one of the many athletes who overtrain, feeling guilty if you take a day off? Overtraining is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. If you don't take enough rest or provide it with proper nutrition, you could weaken your body.
Without sufficient time to repair and replenish between intensive exercise, the body will continue to breakdown. Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining to watch out for are a feeling of depression, decreased immunity, decreased appetite, increasing joint pain, and when maintaining sports performance becomes largely difficult.
Building proper rest into your training program helps your body adapt to the stress of exercise. Following aerobic exercise, rest to stabilize your metabolic rate. Your metabolic rate can remain elevated from 1 hour to 12 hours after you exercise, depending on the intensity and duration. During the recovery, replenish energy stores by eating within 30 to 45 minutes after you exercise. For this specific time, the best ratio is a 2:1 carbohydrate to protein ratio. Repairing damaged tissues, and rehydrating muscle cells will greatly increase. It won't take long before you notice you also have time to balance your home, fitness and work goals. Nutrition is crucial in supporting proper rest and supporting your fitness goals.
Zeke Samples, IFA, CSN, CPR, IDEA
Surreal Body Solutions, LLC
803.322.7649
& contributing health and exercise author
Personal Training | Nutrition | Supplements | Motivation
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