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! 

Pool Exercises: aqua running

Too hot for a run outside? If you can't bear the thought of exercising in the heat, throw on your swimsuit and take your run to the pool! Aqua running is an awesome way to mix up the usual bout around the block by providing a new challenge for your muscles while keeping cool. You can run in shallow or deep water, so whether you have a full-on lap pool or a 4 foot-deep backyard pool at your disposal, you're good to go!

Aqua Running in the Shallow-End: How-To

Run as you would on land, with your chest lifted and abs tight. Your arms should be bent in a 90 degree angle as you pump them back and forth at your sides. Be sure not to over-extend your legs and work to maintain a fast pace. Don't expect to run at the same speed you'd go at on land, but don't allow yourself to slack because of the water's resistance.

By going from one end of the pool and back in a straight path, you'll create a wake and thus increase resistance as you run through it. Your muscles will have to work harder to push through while maintaining proper form, translating into increased calorie burn. The video below will give you a good idea of what proper form should look like, but be aware that you don't have to raise your knees up quite as high as the swimmer pictured does.

Aqua Running in the Deep-End: How-To

Running in deep water is a bit different— lean forward slightly and stretch your legs out a bit more than you would running normally (closer to cross-country style). Yes, it will feel pretty awkward at first (at least it did for me), but that doesn't mean you're doing it wrong. Just be cognizant of your form and keep your abs engaged while maintaing a quickened pace.

Now, if you have an AquaJogger at your disposal, it's another story: you'll run as you would in the shallow end, maintaining proper form by keeping your back upright and arms bent at a 90 degree angle, moving them back and forth at your sides. With your legs unable to touch ground, you'll likely feel inclined to pump them up and down with little extension (in a high-knee fashion, as demonstrated in the video above), and that's totally fine!

Even if running isn't your thing, consider giving its water-based counterpart a try! I've never been much of a runner myself, but aqua running is a form of cardio I can get behind!

Pool Workouts: Treading

Who would've thought that a move we tend to do naturally in the pool could make for an intense workout? Treading, a little something we do to stay afloat, can torch some serious calories while working every muscle of the body. The next time you hit the pool, consider dedicating a few minutes to getting your heart pumping with this exercise!

Treading: How-To

Standing in the water at shoulder-height, lift your legs off the ground by bending your knees and flutter your feet. Keep your arms below the water's surface and move them in a figure eight motion with your palms facing outward. Once you get the hang of the movements, pick up the pace—the faster you move, the more calories you'll burn. Be sure to keep your core engaged throughout so as to keep your body upright and head above water. Aim for three sets of one-minute bouts, but if you can hold out longer between each set, by all means, increase your time!

If you're in need of a visual, check the video below from Expert Village:

Pool Workouts: 90 degree bends

The temperature is heating up and the sun's rays are shining down. With summer right around the corner, what better way to spend your workout then by taking it to the pool? I've finally gotten into swimming, and it's quickly become my workout of choice!

Since starting, I've been exposed to some fantastic aquatic exercises that do some serious toning. The water's resistance provides a great challenge for a slew of conventional exercises, and, making pool workouts even more enticing, they're one of the safest forms of exercise due to their low impact (which is great news for those with joint-related injury). Not to mention, they also allow you to simultaneously work on your tan, and you don't have to worry about pesky sweat stains!

As part of a mini-series of sorts, I'll be posting about my ever-growing list of favorite water-friendly moves throughout the season. Today, I'd like to focus on 90 Degree Bends. This exercise is great for working your core and requires nothing more than a noodle or a set of water weights.

90 Degree Bends: How-To

Place your hands atop the pool's ledge or grasp onto the ladder or an underwater bench (I find it most comfortable to use a bench). Place the noodle across your torso, or, if you have water weights, place one between your thighs, or both for added intensity. Extend your legs out behind you, taking on a horizontal stance like that of an outstretched worm. Keeping your core engaged and feet together, bring your legs down to a 90 degree angle. Hold for a moment, and then slowly bring them back to starting position— that's one rep. Shoot for 20 reps.

Workouts: targeting the obliques

In working toward a solid set of abs, the oblique muscles are often overlooked. Comprised of two separate muscles set perpendicular to each other, the external obliques run at a diagonal from the lower ribs to the pelvis and the internal obliques run from the lower three ribs to the lower back. The two work together to support the back and spine, allowing us to twist and bend at the torso and bend from side to side. Strong obliques can result in improved posture, a strong lower back, and a V-cut midsection (a mighty fine plus).

If you're in need of some oblique-strengthening exercises to add into your abs routine, consider implementing a few sets of twisting side planks, spiderman climbers (you can choose to add a push-up in to simultaneously work your arms and chest), russian twists, or cross crunches. For a quick, full-length obliques routine with some added cardio, check out A-List Look's Sleek, Sexy Oblique Exercises video below!