The importance of rest: when missing a workout is a good thing

Jan 5

In today’s hustle culture, rest often takes a backseat. However, rest acts as the foundation for performance in every other aspect of life, and the impact of rest on your overall well-being can’t be overstated.

Many of us are guilty of pushing ourselves too hard under the belief that we haven’t yet earned our rest. Sound familiar?

Understanding rest

Rest goes beyond merely closing our eyes; it encompasses an entire approach to recovery. Rest refers to a critical and intentional period of recovery and rejuvenation that the body and mind require after various forms of exertion, whether that’s a hard session at the gym or even a day at work or school. This encompasses not only sleep but also moments of relaxation and downtime throughout the day.

Signs that you need more rest

Here are common signs indicating you need more downtime and a few more zzzs:

Persistent fatigue: Consistent mental and physical exhaustion, despite adequate sleep, may be a sign that your body needs more time to recover.
Decreased performance: Decline or plateaus in exercise performance, such as struggling with usual weights or experiencing slower running times.
Increased irritability: Heightened irritability, mood swings, or a shorter temper than usual may be a manifestation of mental fatigue.
Difficulty sleeping: Weirdly, difficulty falling asleep or experiencing restless nights might be a signal that your body is under stress and needs more restorative downtime.
Persistent soreness: Lingering muscle soreness, joint pain, or recurrent injuries may indicate that your body isn’t getting sufficient time to recover between workouts.
Frequent illness: If you find yourself falling ill frequently, it may be an indication that your body needs more time for recovery.
Insatiable hunger: An increased and insatiable appetite, especially accompanied by weight loss, might indicate that your body is in a state of high stress.
Trouble concentrating: Difficulty concentrating, making decisions, or staying focused can be a sign of cognitive fatigue.
Increased resting heart rate: A consistently elevated resting heart rate may indicate insufficient rest.
Digestive issues: Stress and overtraining can impact your digestive system, leading to issues like indigestion, bloating, or changes in bowel habits.

Why rest is important

Whether you're an athlete pushing boundaries or navigating day-to-day tasks, inadequate rest can basically lead to several main issues: a fatigued CNS, overused muscles and joints, and overproduction of cortisol.

Overtraining and physical burnout

Strenuous exercise without adequate rest can lead to overtraining, otherwise known as central nervous system fatigue. Inadequate rest may result in excessive fatigue, decreased long-term performance, and increased susceptibility to injuries. Complete rest or lower-intensity workouts give your CNS an opportunity to recover.

Hormonal balance

Exercise induces hormonal shifts, including the release of cortisol (the stress hormone). Chronic elevation of cortisol due to insufficient rest can lead to negative health consequences, including:

Acne
Thinning skin
Slowed healing
High blood pressure

Injury prevention

Overused muscles and joints are more prone to injuries, such as strains and tears, tendonitis, and stress fractures. Excessive physical and mental fatigue can also result in poor technique and form, which likewise increases injury risk.

Muscle repair and growth

Exercise, whether running, strength training, or anything else, creates micro-tears in muscle fibers. Rest provides opportunities for these tears to repair and grow stronger. This process, known as muscle hypertrophy, is essential for building strength and endurance.

Immune system support

Regular exercise is associated with an improved immune system, but overdoing it can weaken your resistance to illness. Colds, flus, or other immune issues can cause you to miss out on workouts or other activities you care about, but taking the time to rest can help maintain your immune system long-term.

Energy restoration

Intense physical activity without rest depletes energy stores, such as glycogen in muscles and the liver, faster than you can replenish it. When that happens, you might find yourself dragging through workouts or unable to finish them.

Between recovery and proper nutrition, rest allows the body to replenish these energy stores and ensure you have the fuel needed for subsequent workouts. Without proper recovery, performance may decline, and fatigue can set in.

Mental well-being

Physical activity also places demands on mental resources. Intense exercise demands cognitive resources for planning, focus, decision-making, and more, and these demands can build up over time until you eventually reach mental burnout.

With the accumulated negative impacts of mental burnout on emotional regulation, critical thinking, and creativity, pushing yourself past appropriate levels of fatigue can build negative associations with exercise and hurt your enjoyment of fitness and wellness activities. With rest, however, your cognition can recover and improve your ability to navigate the challenges of each day and every workout.

9 ways to promote recovery

Here are practical strategies to achieve a better balance:

1. Prioritize sleep

Impacting every vital bodily function, sleep is your number one recovery tool. Create a sleep-friendly environment and adhere to a consistent sleep schedule to promote adequate and quality sleep.

2. Eat well

Even if a rest day results in a lower caloric burn for the day, adjusting your intake is unnecessary and even counterproductive and not recommended. Your rest day is for maximizing recovery and replenishing your energy stores, so you should be eating plenty to be prepared for your next workout. Otherwise, you’re looking at chronic deprivation, which can likewise contribute to overall fatigue, burnout, and poor recovery.

Rest days without a workout = more free time. Take the extra time to cook a favorite recipe or something new, and remember, food isn’t just about fuel.

3. Schedule rest days

Plan specific rest days into your weekly schedule. Designate these days for lighter activities, gentle stretching, or complete rest. Having a structured approach ensures that you prioritize recovery consistently, helps avoid the decision fatigue of choosing to exercise or not, and gives you time to focus on family, friends, career, or other important parts of your life.

4. Active recovery

Consider low-intensity activities for rest days, such as walking your dog or stretching. These activities promote blood circulation, muscle mobility, and other health benefits without placing excessive strain on your body.

5. Check in with yourself

Pay attention to signs of fatigue, soreness, or decreased performance. If you feel overly tired or notice excessive muscle soreness, that’s your body asking for a break. Adjust your workout intensity or take an extra day off as needed.

6. Implement periodization

Implement a periodization strategy in your training plan, which involves cycling through phases of different intensities and volumes. Incorporating lighter training periods or deloading weeks provides essential rest for your body to recover and adapt. Rule of thumb: opt for a lower intensity and volume week for every 2 to 3 weeks of regular to high intensity.

7. Quality over quantity

Focus on the quality of your workouts rather than sheer quantity. Short, focused, and efficient workouts can be just as effective, allowing you to achieve your fitness goals without the need for prolonged, intense sessions. Remember that resting allows you to tackle hard workouts with optimal energy and strength availability, improving the net effectiveness of your training.

8. Mindful recovery practices

Integrate mindfulness and relaxation techniques into your routine. Practices such as meditation, deep breathing, or gentle stretching can promote mental relaxation, aiding both physical and mental recovery.

9. Reassess goals

Regularly reassess your fitness goals and adjust your training plan accordingly. If your goals or lifestyle change, your exercise routine should be flexible enough to accommodate these shifts, allowing for adequate rest when needed.

FAQs about the importance of rest

1. How does rest contribute to improved cognitive function?

Rest allows the brain to consolidate memories, enhance problem-solving skills, and promote overall cognitive health.

2. What are some practical sleep hygiene practices?

Sleep hygiene practices include maintaining a consistent sleep schedule, creating a comfortable sleep environment, and limiting screen time before bed.

3. How does rest impact workplace efficiency?

Well-rested individuals demonstrate improved focus, creativity, and decision-making skills, positively influencing workplace efficiency.

4. What can I do to overcome challenges in getting enough rest?

Personalized strategies may include setting a consistent sleep schedule, practicing relaxation techniques, and creating a bedtime routine for better sleep quality.

Alannah Koene