I have wondered often how professional athletes keep training so hard for so long. Their devotion is amazing. Ultimately their performance is critical and integral to their longevity as an athlete. So making sure they are well rested is equally important to the time they spend training. signs you need a rest day

As for all those of us who aren’t elite sports people, we may be equally passionate about our individual sport whether it be running, swimming, kayaking, dancing or weight lifting, but rest still plays an important part.

No matter what the activity is, it started off as a fun way to stay healthy, get into better shape, lose weight, and find some time alone or with friends. Research suggests that exercise can become an addiction and may “involve excessive behavior that creates adverse effects” (Freimuth et al. 2011).

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Don’t forget to stop

Indeed, whether an addiction or pure enjoyment, at some point we might forget to take some much needed time to recuperate physically, mentally, and to rejuvenate our passion and the simple joy of our fitness routines and alleviate any adverse effects.

Here are six easy to recognisable signs you need a rest day or maybe more than one

Constant Pain
Exercise certainly causes a few strains as well as some wear and tear on the body, but when it develops into constant pain, there is a problem and could lead to an injury. Depending on the sport, rest could mean a day without exercise or a different activity as active recovery. You could swap out a run for a less intense workout like a walk or try Yoga or Meditation.

Exhaustion and Poor Performance
Normally you feel energized after a workout so you can’t wait to get started. Over the past few weeks, you are not just tired, but totally worn out and even getting out of bed is a struggle. Your last run was a bust and your planned workout for tomorrow seems daunting.

signs you need a rest day_2

Moody
You have noticed that you are in a bad mood, down, sluggish, and sometimes short-tempered with family, co-workers and friends. You have been feeling overwhelmed by the slightest simple chore and finding it hard to focus and concentrate.

Abnormal Heart Rate
You might already know your resting heart rate. If not, take your pulse before you get out of bed first thing in the morning for a few days. When you have been pushing yourself too hard, your resting heart rate could be higher than normal, which means your body is stressed.

Insomnia and Reduced Immunity
In spite of the fact that you are exhausted, you are having a hard time falling asleep and are waking up once or twice during the night. On the other hand, maybe you can’t seem to stop sleeping and find yourself drifting off in the middle of the day. Adequate sleep is essential to repair and replenish our muscles, and when this process is interrupted, it could also lead to a comprised immune system. The result is that it becomes harder to fight off bacterial infections or viruses.

Dehydration
Your urine is dark yellow and although you don’t feel thirsty you continue to drink water during and after your workouts, but sometimes our bodies cannot absorb enough water even though we are dehydrated. Water is vital to exercise recovery. There are certain medications, medical conditions, foods, vitamins such as C and riboflavin, vitamin B, and other supplements that can cause changes in the color of urine. signs you need a rest day

Quality not quantity

Remember, we don’t have to strive every time for high intensity, nor quantity of workouts per week or month, but need to maintain and target the quality of our exercise program in order to stay in shape and to stay healthy as well. If you are experiencing any of these signs for a prolonged period of time, seek out medical attention.

Connect here with WatchFit Expert Leslie Olsen

Reference
Freimuth, M, Moniz, S., & Kim, S.R. (2011). Clarifying Exercise Addiction: Differential Diagnosis, Co-occurring Disorders, and Phases of Addiction. National Center for Biotechnology Information. National Institutes of Health. Retrieved from: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210598/

 

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