Rest Days: why factoring them into your workout plan is crucial

When it comes to getting in shape and toning up, many assume that by maximizing their workout plan, they can maximize their results. It all sounds logical enough, but the process isn't as black and white as one might think. 

Putting continuous stress on our muscles from cardio and strength-training tears our muscle fibers. In order for them to repair and make way for greater strength and improvement, our muscles need rest. That's right— it's during the resting period that change is made! Without the chance to recover, all of that hard work can backfire in the form of overtraining syndrome (OTS). By overtraining, one becomes increasingly prone to injury, a weakened immune system, decreased exercise performance, depression, and chronic fatigue, among other ailments. 

So, how do you know if you're overdoing it in the exercise department? There are a slew of symptoms associated with OTS, many of which affect one's physiological, psychological, and immunological wellbeing. Such signs include disrupted sleep patterns, reduced appetite, irregular resting heart rate, emotional instability, and soreness that fails to cease, but symptoms can differ among each individual. If you think you're overtraining, take some time off (perhaps a week or two, though recovery time will vary based on individual need). Once you've recuperated, consider reducing the intensity of your workouts and then gradually work your way back up—and always remember to take those rest days!

There isn't a magic number when it comes to the number of rest days each of us needs. As noted by Greatist, age and fitness level can help determine how much rest-time any individual might require. Generally speaking, as you age, your rate of muscle growth and recovery is slowed, and the fitter you are, the less time is typically needed for recovery to take place. A minimum of one to two rest days is a popular consensus, but if you're still feeling horribly sore after a couple of days has past, consider giving yourself an additional day to recharge those muscles; the key is to listen to your body. 

Allow your body the time it needs to adapt to and heal from intensive workouts, in addition to getting in an adequate amount of rest to overcome illness or fracture. As someone who has a difficult time slowing down, I had to learn this lesson the hard way (i.e. extended amounts of recovery time from bouts of sickness and a bad ankle sprain). A couple of days off is nothing compared to a month or more away from your favorite workout!