WEEK 4.

RECOVERY.jpg

THE VALUE OF REST…

Step count, active minutes, calories burned… These are all important pieces of data that help us live healthier, more active lives. But we often don’t stress the importance of rest and why your body needs days off.

With your Technofunc Heart Rate Monitor, Fitbit or Apple Watch you can track and improve your quality of sleep. But that’s just part of the equation. Your tracker can also be extremely helpful in keeping tabs on your down days and limiting your activity so your body can fully recover in between your more active days of the week.

It is rest that makes you stronger, because it is the rest that allows the muscles that you have broken down to heal and recover. It is the rest that allows you to recover so you can be strong, and thereby handle the increased weight, and increased number of sets and reps needed to gain further.

Why does rest play such an important role in muscle recovery? It is during sleep where growth hormone (GH) levels are at their highest. Physiologic improvement in bodybuilding can only occur during the rest period following hard training. This is also why consuming the proper foods and supplements immediately following such training is key.

Hard intense training (whether it is aerobic training which will challenge the cardiovascular system or weight training which will challenge the cardiovascular system to an extent and the muscular systems) conditions the body. Such workouts will improve efficiency of the heart, increase capillaries in the muscles bringing greater blood flow (more oxygen and nutrition), and increase glycogen stores and mitochondrial enzyme systems within the muscle cells (resulting in a much fuller look).

Immediately following a workout, during a recovery period these systems build to greater levels to compensate for the stress that you have applied. The result is that you are now at a higher level of performance. However, if proper recovery time (rest) is not given then the body can not regenerate.

Still not convinced? Here are six simple reasons why getting your rest is so important.

1. REST PREVENTS INJURY

It’s common sense that resting is beneficial for injury reduction, but why? Well for starters, rest days prevent overuse. That extends from running to lifting and even walking. If you’re a regular runner, you know how much your legs and feet can take until you just need a day off. If you push it too hard without a break, your muscles and joints suffer from overuse and that’s where injuries can happen.

2. YOUR MUSCLES NEED REST

This is likely the first thing you learned about strength training. When you lift weights, you’re essentially tearing muscle fibers. But without a proper period of rest for your immune system to repair and grow the muscle, you’re not going to get the benefit of your training. That’s why you need to vary the muscle groups you engage on staggered days.

3. YOUR PERFORMANCE WONT DIP

In general, it takes your body almost two weeks of non-activity before you start losing a noticeable amount of your progress or performance level. So don’t think that taking a day or two off from training will set you back all that hard work you’ve put in.

4. OVER TRAINING AFFECTS SLEEP

Is your sleep data all over the place? Over-training could be the culprit. Too much exercise can put your body in a constant state of restlessness or on high alert making a good night’s sleep tough to achieve. A telltale sign is an increase in your resting heart rate. Taking those rest days can help bring down your alertness and heart rate, which can help get you a night of sound sleep.

Of course, sleep is so important to your general rest and well-being, so use your tracker to improve your quality and amount of sleep. A solid pattern of sleep will help you be your best on your most active days.

5. YOUR IMMUNE SYSTEM CAN OVERHEAT

During periods of heavy activity, our immune systems are constantly activating to repair muscles and joints. Without proper rest, your immune system can’t catch up to all the repairs your body needs. And then? You guessed it: injuries.

6. MENTAL EDGE

From a psychological standpoint, taking a rest period can rekindle your hunger for exercise and help prevent burnout. Mental fatigue can be every bit as detrimental as physical fatigue and taking a rest day helps to recharge the psyche.

So what can you do to get your mind set on rest? For starters, you’re going to have to make the mental adjustment to understanding and believing that you can take days off. It’s good for you, for all the reasons listed above.

Just like setting your daily steps goals, set your rest goals. Plot out a schedule and pick your weekly rest days; one or two days where you limit your activity to allow your body/muscles to recover. Use your tracker to limit your active minutes. If you’re a huge step-count achiever, give yourself a day where you limit even your walking to a weekly minimum. And don’t forget that active recovery is also hugely beneficial, and a standard routine of stretching or light yoga to improve flexibility and circulation can be especially valuable.

The body will store less glycogen which is why you will look flat when you overtrain. If this imbalance between intense excess training and inadequate recovery (rest) time persists then performance will decline.

Without proper recovery time, not only will you reach a performance plateau, but you also will run the risk of injury, and may even experience reduced performance (less strength, less endurance, etc.).

Needed Rest Or Are You Just Being Lazy?

It is important to be able to discern the difference between needed rest and just laziness. There are a lot of factors that can contribute to how you are feeling and how your body will respond.

These factors include:

  • Stress

  • Sleep

  • Nutrition

  • Physical condition

  • Emotional state

SLEEP IS WHEN THE MAGIC HAPPENS… WATCH THE VIDEO BELOW ON THE HEALTH BENEFITS OF SLEEP

THIS WEEKS RECIPES…. DONT FORGET TO SHARE THEM ON THE FACEBOOK GROUP

BREAKFAST

SNACK 

LUNCH or DINNER

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