{"id":9570,"date":"2022-10-04T18:44:15","date_gmt":"2022-10-04T18:44:15","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/workout-rest-days-5-mistakes-to-avoid-for-recovery\/"},"modified":"2022-10-04T18:44:15","modified_gmt":"2022-10-04T18:44:15","slug":"workout-rest-days-5-mistakes-to-avoid-for-recovery","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/workout-rest-days-5-mistakes-to-avoid-for-recovery\/","title":{"rendered":"Workout Rest Days \u2022 5 Mistakes to Avoid for Recovery"},"content":{"rendered":"


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You just completed a tough workout<\/span>, and <\/span>you\u2019re so motivated that you want to do the next one right away? It may be tempting, but you won\u2019t be doing your body or your progress any favors. You need to rest and recover from the hard work. That\u2019s what <\/span>workout<\/span> rest days are for.<\/span><\/p>\n

So what should you do on rest days?<\/span> We\u2019ll tell you which mistakes you should avoid and how to get the most out of your recovery days.\u00a0<\/span><\/p>\n

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Mistake # 1: You don\u2019t schedule <\/strong>workout <\/strong>rest days\u00a0<\/strong><\/h2>\n

Workout <\/span>rest days should be a regular part of your training plan. This is when your body has the chance to recover and process the progress you\u2019ve made. When you work out, your muscles are pushed to the limit, which stimulates growth. The muscles have to adapt to the increased effort, and your performance level improves.\u00a0<\/span><\/p>\n

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\u2026but muscle stimulation is just the beginning<\/p>\n

Hypertrophy (an increase in the size of muscle cells in reaction to stimuli) only happens on rest days. That\u2019s why it\u2019s so important to schedule time for recovery between your workouts.<\/p>\n<\/div>\n

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Mistake # 2: You don\u2019t listen to your body\u00a0<\/strong><\/h2>\n

The more experience you have with exercise, the more aware you become of what your body needs. Fatigue, lethargy, and muscle weakness are signs that you have overdone it and you\u2019re already in the <\/span>overtraining zone<\/span>. This can be caused by working out too much without taking a break to give your body time for muscle recovery. At this point, your body can\u2019t process the muscle stimulation anymore, and your performance drops. Your <\/span>motivation to continue working out<\/span> also starts to dissipate. Your body is crying out for a well-deserved break. If you want to keep making progress, you really need to tune in. This is true for both endurance and strength training.\u00a0<\/span><\/p>\n

Recovery phases are just as important as your workout!\u00a0<\/strong><\/em><\/p>\n


<\/span>Mistake #3: You squeeze in a workout just because\u00a0<\/strong><\/h2>\n

Sometimes it\u2019s hard to resist squeezing in a <\/span>training session<\/span> instead of taking a <\/span>workout <\/span>rest day <\/span>or time for muscle recovery<\/span>, but remember, you\u2019re just putting the brakes on your progress. Your body needs a chance to recover to get stronger. Not taking the time to rest will only slow muscle growth, and over time, you\u2019ll start wondering why you\u2019re not seeing results. Another risk of spontaneous workouts is that you don\u2019t do the exercises carefully enough or you overload certain muscle groups, which increases your risk of injury. That\u2019s why it\u2019s smart to follow a training plan with a goal.<\/span><\/p>\n

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Mistake #4: You don\u2019t eat enough on rest days\u00a0<\/strong><\/h2>\n

Obviously, you burn fewer calories on your recovery days than on the days you work out. But don\u2019t start eating less because you\u2019re afraid of putting on weight. You have to fuel your body with energy and nutrients on rest days so that your muscles have what they need to grow. Keep in mind: <\/span>a balanced diet can boost your athletic performance<\/span>.\u00a0<\/span><\/p>\n

Mistake #5: You\u2019re a couch potato\u00a0<\/strong><\/h2>\n

Doing nothing at all for a day can definitely be relaxing <\/span>and something you need from time to time.<\/span> However, try using your rest day for active <\/span>recovery by focussing on low-intensity activities like brisk walks, yoga, cycling, or swimming.\u00a0<\/span><\/p>\n

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Our Tip:<\/p>\n

Since people usually don\u2019t stretch enough, we recommend that you take more time to develop flexibility on recovery days. You\u2019ll relax your deep muscles in the process. Yoga, massage, relaxation baths, and a foam roller<\/span> are great ways to loosen up tight muscles.<\/span><\/p>\n<\/div>\n

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