Many people overdo it to reach their weight loss goals. For good health and fitness, there should be rest and recovery between workouts.
Exercise is important for your health but you don’t have to exercise every day. Rest days are important between exercises so that your muscles can recover and grow from any possible damage. Rest days are also important for maintaining fitness and good health.
Rest and recovery are also important parts of any training program. Rest is a period without training, which for most people is usually 24 hours. Recovery can be compared with a brief break between training rounds that lasts from a few minutes to several hours.
Rest and recovery between workouts will help your body recover and adapt from previous workouts. Your body produces sweat by using stored energy. This includes carbohydrates and. You can replenish your body’s energy stores by resting between workouts and recovering.
Experts say that it takes your body at least 24 to hours to replace all the carbohydrates stored in muscle, which is crucial for stabilizing blood sugar levels. It takes around one to two hour to replace fluids lost through sweat. Even though your body needs to rest for several hours after an exercise session, it still needs to be hydrated.
It is important to rest in order to avoid overtraining syndrome
Rest days are also important to prevent burnout or overtraining, which is when the body is trained beyond its capacity to recover. Overtraining can even lead to decreased performance or slow progress.
Athletes who exercise more and harder in advance of an event or competition are at risk for overtraining syndrome. Such training can negatively impact your performance if you do not give your body enough rest and recovery. Here are some warning signs that you may be overtraining:
- Reduced appetite
- The following are some of the ways to reduce your risk:
- Headaches
- Incidence of injuries increasing
- Insomnia
- Fatigue, lack of energy
- Lower Immunity
- Mild leg aches and pains, general aches and pains
- Feelings of irritability and moodiness
- Muscle and joint pain
- Reduced capacity/intensity of training
- A sudden drop in performance
Stop exercising if you think you’re overtraining and rest for a few days. In a 2015 study, it was suggested that adequate resting is the best treatment for overtraining syndrome. For recovery, it is also important to have a healthy diet and reduce stress.
Weight gain can result from overtraining
In the hopes of losing weight quickly, many women overtrain. What they didn’t realize is that weight loss is an incremental process. Weight loss that is gradual and steady (one to 2 pounds per week) has a better chance of lasting weight maintenance. Too much exercise with high intensity and not enough recovery time may harm your body in unexpected ways.
Overtraining can lead to weight gain due to hormonal imbalances, emotional state (depression and anxiety), stress and fatigue. Stress can be increased by too much exercise, which may lead to a miscommunication between the pituitary, adrenal, and hypothalamus. This can lead to physical problems such as weight gain, fatigue, and insomnia.
