{"id":7339,"date":"2023-01-15T14:08:06","date_gmt":"2023-01-15T21:08:06","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=7339"},"modified":"2026-01-27T15:42:41","modified_gmt":"2026-01-27T22:42:41","slug":"rest-days-and-active-recovery","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2023\/01\/15\/rest-days-and-active-recovery\/","title":{"rendered":"Rest Days and Active Recovery"},"content":{"rendered":"

Rest days and active recovery days, while they\u2019re similar, rest is a component of recovery in the same way REM is a part of sleep\u2014they\u2019re not the same thing at all. Scroll down to read the rest of this post by\u00a0Jon Luman<\/a> from the Beachbody On Demand Blog<\/a>.<\/p>\n

\"Rest<\/p>\n

\u201cYou don\u2019t need to be a couch potato on your rest days,\u201d says Beachbody\u2019s Fitness and Nutrition Content Manager Trevor Thieme. \u201cYou can still do your daily activities, such as running errands. But you should avoid performing vigorous activity or exercise that gets the blood pumping. That may include something like strenuous yard work.\u201d<\/p>\n

The objective of a\u00a0rest day<\/a>\u00a0is to boost mental and physical\u00a0recharging<\/a>. \u201cRecovery\u201d is the overarching process. It occurs while you rest and provide the body adequate time to\u00a0replace and rebuild<\/a>\u00a0what\u2019s been lost\u2014tissue, fluids, your dignity, all of it.<\/p>\n

You hear\u00a0elite athletes<\/a>\u00a0talk about taking rest days and active recovery days. But a rest day is important even if you don\u2019t consider yourself an athlete. So if you just started the\u00a021 Day Fix<\/a>\u00a0and are new to the stimuli and physical stress of working out, or if you\u2019ve been working to your maximum capacity with\u00a0INSANITY MAX:30<\/a>\u00a0every day, you want to make sure to give your body a break from time to time. Without effective rest days, you risk canceling out all that hard work you\u2019ve been putting in.<\/p>\n

\u201cHeavy exercise designed to elicit maximum gains in strength and power damages muscle to an extent,\u201d explains Elaine Choung-Hee Lee, Ph.D., associate director of the Human Performance Laboratory at the University of Connecticut. \u201cDay after day with little time between heavy training sessions, muscle may not have time to\u00a0fully recover<\/a>. You\u2019ll actually see a decrease in strength, power, and endurance.\u201d<\/p>\n

What\u2019s the Difference Between Rest and Active Recovery?<\/strong><\/h2>\n

How many rest days\u00a0the human body requires varies from person to person. The answer hinges on numerous factors, such as sleep, age, and fitness level.<\/p>\n

\u201cYou should place more emphasis on sleep during rest days,\u201d says Thieme. \u201cIt\u2019s such an important part of the\u00a0recovery process<\/a>. It helps muscles repair, recover, and grow stronger.\u201d<\/p>\n

Our experts recommend getting more than seven hours of shut-eye per night.<\/p>\n

Then there are \u201cactive recovery\u201d days. On these days, Thieme explains, \u201cYou remain active, but use less intensity than you would during a regular workout. If you\u2019re a runner training for a 10K, an active recovery day might involve cross-training, a bike ride, or running at a less intense, conversational pace. You\u2019re not looking to directly enhance strength, power, or athleticism. Instead, active recovery will indirectly promote all of those things by getting blood flowing to muscles to enhance and accelerate the recovery process.\u201d<\/p>\n

Benefits of Dynamic Stretching and Foam Rolling<\/strong><\/h2>\n

Two keys that help you on both rest days and active recovery days are\u00a0dynamic (moving) stretches<\/a>\u00a0and foam rolling.<\/p>\n

Dynamic or active stretches:\u00a0<\/strong>These are typically done pre-workout. They may include butt kicks, walking lunges, shoulder circles, arm swings, and shin taps. All movements should be completed with low intensity.<\/p>\n

The intention is to get you to break a sweat without venturing into \u201cnow I\u2019m completely drenched\u201d territory. By the end of your warm-up, you should have plenty of energy to exert during working sets.<\/p>\n

Foam rolling:<\/strong>\u00a0Also called\u00a0self-myofascial release<\/a>, foam rolling\u00a0is a form of self-massage. It helps release tension in muscle and connective tissue, among\u00a0other benefits<\/a>.<\/p>\n

Both activities can increase blood flow, range of motion, and improve athletic performance. Foam rolling has also been shown to reduce muscle soreness. A 2015\u00a0study<\/a>\u00a0published in the\u00a0Journal of Athletic Training<\/em>\u00a0concluded that use of a\u00a0foam roller<\/a>\u00a0produced a medium to large benefit in\u00a0reducing the effects of\u00a0delayed onset muscle soreness<\/a>\u00a0(DOMS).<\/p>\n

For more stretching tips, check out the\u00a0Rock-a-Bye Beast: Bedtime Stretch<\/a>\u00a0video with Sagi Kalev on\u00a0Beachbody On Demand<\/a>.<\/p>\n

Listen to Your Body to Determine Your Recovery Needs<\/strong><\/h2>\n

Working out causes microscopic tears in muscle tissue. As your body repairs the damage, it remodels your muscles into larger, stronger versions of themselves. This allows them to\u00a0better handle the strains of working out next time. This process also entails a certain amount of inflammation, which can take up to three days to resolve.<\/p>\n

In addition to the physical effects, intense workouts can also tax the nervous system.<\/p>\n

\u201cOn a recovery day, the sympathetic nervous system\u2014the \u2018fight-or-flight\u2019 response\u2014is decreased and the parasympathetic (calming) nervous system is stimulated,\u201d says Mike Bracko, C.S.C.S., exercise physiologist and fellow in the American College of Sports Medicine (ACSM). \u201cThis allows the body to rest and relax, cortisol levels to decrease, muscles to rest and rebuild stronger, and carbohydrate stores to be replenished.\u201d<\/p>\n

You should take off at least one or two rest days\u00a0per week. In fact, the ACSM recommends beginners give themselves a rest day in between workouts. If you\u2019re completely gassed from training hard, take that as a cue to take a full day off, Bracko says.<\/p>\n

This plays into another factor that can impact recovery\u2014your inability to keep your ego or competitive nature in check during rest days or active recovery workouts.<\/p>\n

\u201cFor many exercisers, keeping it dialed back\u2014especially on active recovery days\u2014can be a quite a challenge,\u201d says Thieme. \u201cFor some athletes,\u00a0that competitive instinct kicks in and suddenly the pace picks up.\u201d<\/p>\n

When your body\u2019s begging for rest or recovery with stretching or gentler cross-training methods like the\u00a0foam roller<\/a>, respectfully provide it with what it needs to heal, rebuild and recharge.<\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

Rest days and active recovery days, while they\u2019re similar, rest is a component of recovery in the same way REM is a part of sleep\u2014they\u2019re not the same thing at all. Scroll down to read the rest of this post by\u00a0Jon Luman from the Beachbody On Demand Blog. \u201cYou don\u2019t need to be a couch […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[916,2255,918,2254,2258],"tags":[2112,453],"class_list":{"0":"post-7339","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-find-workout-program","7":"category-flexibility-and-mobility","8":"category-healthy-living-and-eating","9":"category-meditation-and-yoga","10":"category-sleep-and-recovery","11":"tag-active-recovery-day","12":"tag-rest-day","13":"czr-hentry"},"yoast_head":"\nRest Days and Active Recovery - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Rest days and active recovery days, while they\u2019re similar, rest is a component of recovery so they\u2019re not the same thing at all.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2023\/01\/15\/rest-days-and-active-recovery\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rest Days and Active Recovery - 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