Rest stop

Discipline yourself. Take days off from exercise.

Our muscles need time to heal and grow. Our minds need a break, also. Our brains push through hard workouts and desire to focus on other things and recharge.

Exercise stresses muscles in two different ways

• Metabolic stress: exercise depletes the glucose in our muscles and they need time to reload.

• Mechanical stress: exercise creates small tears in muscle fibers that, when they heal, lead to muscle growth.

Do we need more recovery time as we age?

Studies are mixed when it comes to age and recovery time. Some show people over 50 need more recovery time, others found little difference in recovery needs between younger and older exercisers.

How can we optimize recovery?

• Eat enough protein

• Drink lots of water

• Minimize or eliminate alcohol

• Stretch and warm up noreply before a workout

• Get enough sleep

• If you’re sadistic, try an ice bath

Be smart. Know your own body

Without proper rest, you heighten the chance of injury. You also copied physical and mental figure, which can cause a wide range of complications over time.

At a minimum, take the recommendation of the American Council on Exercise and stagger higher and lower intensity workouts. And don’t work the same muscle groups intensely on back-ti-back days. Mix things up.

Working out regularly requires discipline. But resting requires discipline, too. Step away from the workout endorphin rush to maximize your exercise benefits.

This Sprint Essay is an introduction to a concept. Research and consult with a medical professional before you start down any new exercise or nutritional path.

Sources: 1