Just about everyone knows how important it is to exercise regularly, if you want to stay fit and healthy. However, it is also important to give your body time to rest and recuperate from time to time. The following signs are clear indicators that it is time for you to take a rest day from your workout regimen:
Nausea can be a side effect of rigorous workouts, especially if you are just starting out. It is a result of blood being drawn to the muscles in order to ensure proper nutrient and oxygen absorption. This means that the gastrointestinal tract has to work harder to digest food, which may result in nausea. In addition, dehydration, conditions like hypoglycemia, eating the wrong foods and overexertion may also induce nausea.
However, constantly feeling like you are going to throw up can be an indication of over-training and inadequate rest. If you feel nauseous right after a warm-up or a few minutes into your workout, you may need to take a rest day to allow both your muscles and your GI tract to recover.
- A high resting heart rate
Your resting heart rate is the number of times your heart beats per minute when you are resting. The normal resting heart rate for healthy adults ranges from 60 to 100 beats per minute.
A high or elevated resting heart rate is well above the norm at 100 beats or more per minute. This could be an indication of stress, and it causes your nervous system to release hormones that make your heart pump extra oxygen to damaged tissues for recovery. Taking a rest day in addition to using relaxation techniques such as yoga and deep breathing can help to bring your heart rate down to normal levels.
- Constant soreness
Muscle soreness is normal, especially for people who are working out for the first time or returning to exercise after a long break. Studies have shown that it takes between 24 to 72 hours for your muscles to recover from a workout. However, if you are still sore after 72 hours, you may need to schedule an additional rest day or two in order to ensure complete recovery.
- Your workouts seem harder
Rest days are meant to ensure that you recover quicker and that your muscles heal properly. Well healed muscles mean greater strength to tackle even harder workouts and lift heavier weights. However, if you discover that you cannot complete a workout or find yourself unable to lift heavier weights, you definitely need to fit in one or more rest days to bring you back to top form.
- You’re always sleepy
If you find yourself hitting the snooze button more often or sleeping past your regular waking hours, it could be your body’s way of telling you that you need more recovery and rest.
Over-training and neglecting to get enough rest can make you toss and turn all night and result in your feeling exhausted the following day. The insomnia you experience after a rigorous workout is a result of an overactive nervous system. You can remedy this by scaling down your workouts, working out earlier in the day and ensuring you get plenty of rest by adding one or more rest days to your routine.
It can be tricky to know when you should take a break from your workout schedule. However, by watching out for the signs outlined in this article, you will know exactly when you should take some time off to rest and recover.
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