Rest days are a crucial component of any training program, regardless of fitness level or sport. Rest days allow the body to recover from the physical stress of exercise and prevent overtraining, which can lead to injury, decreased performance, and burnout.
The number of rest days needed varies depending on individual factors such as training intensity, duration, and frequency, as well as factors such as age, sex, and fitness level. However, as a general guideline, most people benefit from at least one or two rest days per week.
It's important to note that rest days differ from recovery days. While rest days involve complete physical rest, recovery days may involve low-intensity exercise such as stretching or light cardio, which can help to improve blood flow and alleviate muscle soreness.
During recovery days, it's important to focus on activities that promote active recovery and support overall health and wellness. This can include activities such as foam rolling, stretching, yoga, or other low-impact activities that help to improve mobility and reduce muscle tension.
In addition to physical benefits, rest days also provide important mental benefits such as reducing stress and allowing time for relaxation and leisure activities. Adequate rest and recovery are crucial for both physical and mental health, and can help to support long-term adherence to a training program.
Check out our on demand library for more recovery day workout and mobility drills.
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References:
Kellmann M. Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring. Scand J Med Sci Sports. 2010;20 Suppl 2:95-102.
Kreher JB, Schwartz JB. Overtraining syndrome: a practical guide. Sports Health. 2012;4(2):128-138.
Meeusen R, Duclos M, Foster C, et al. Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the European College of Sport Science and the American College of Sports Medicine. Med Sci Sports Exerc. 2013;45(1):186-205.
Petraglia F, Ramacciotti C, Vanzulli A, et al. Rest and recovery in athletes: evidence-based guidelines. Eur J Sport Sci. 2021;21(1):84-93.
Rodriguez NR, Di Marco NM, Langley S. American College of Sports Medicine position stand. Nutrition and athletic performance. Med Sci Sports Exerc. 2009;41(3):709-731.
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