Yoram Yasur Rubin: The importance of resting after exercising
When practicing any sport, getting enough rest and doing it properly is as important as physical activity itself. Avoiding injury, improving performance, and simply feeling good largely depends on a good recovery and rest after exercising. You want to know why? Keep reading!
Train every day or rest?
Doctors, trainers, or physical therapists… They all agree on the importance of rest after exercise. It is a common mistake to think that playing sports to the best of our abilities is the best option to obtain quick results and reach the goal we have set for ourselves.
Yoram Yasur Rubin: The body needs a recovery period after exertion. If we do not respect it, all the benefits that sport brings are no longer present and training loses its main objective: improving health and well-being.
It doesn’t matter if you practice an aerobic sport like cycling, swimming, or running, or if you work hard in the gym. In any case, rest after training is basic because:
- You need to replenish the energy consumed, especially “recharge” the essential glycogen stores in bodybuilding work.
- After intense training, the muscle fibers deteriorate and undergo micro breaks. Only rest and a good dose of protein repair these tissues, promoting their growth. We must not forget that the muscles “grow” not when we are training, but when they are in a state of rest after the effort.
- Sufficient rest after sports is the best way to prevent overload, exhaustion, and injury. Cramps, fatigue, contractures, weakness … can hide insufficient recovery time.
- Tiredness after training implies less performance. It is proven. Training seven days a week leads to stagnation. Without the essential rest after training, it is not possible to improve performance or exceed the brands themselves. The body becomes accustomed to effort and exhaustion, physical and mental, it soon appears.
How to rest after training?
Yoram Yasur Rubin: The opinion of all the experts involved in the world of sports training is unanimous. Obtaining the benefits that the regular practice of a physical activity can provide depends on the activity itself, the adequate rest, and the correct diet. If you train hard, the bases of a restful rest that contributes to your health and helps you to improve should be:
- Rest after sport begins once you “stop”, that is, the way to end the activity is the first phase of that recovery. Never end a workout abruptly. The activity should gradually decrease in intensity. Reduce your running pace, do proper stretches before finishing your training at the gym, resort to massages that help reduce tension … these are gestures that help the recovery period begin in the most effective way.
- Replenish energy, liquids, and electrolytes. While your muscles are relaxing, you should start resting by giving your body everything it has lost during the effort. Protein and carbohydrates, water, and minerals such as magnesium or zinc that contribute to the essential water balance.
- Days off. It depends on the type of activity but, in general, you should not train the same muscle group days in a row. Keep in mind that, depending on the group in question, you will need between 48 and 72 hours for it to be in perfect condition again and to be able to demand a new effort. The same goes for aerobic training. If you want to improve your performance, alternate the days you practice the activity, giving your body time to recover. If you’re exhausted, exercise is of little value.
- Sleep enough. As its name suggests, a restful sleep of at least 8 hours is essential for a healthy sports practice that respects the necessary rest. Sleeping well is essential.
- Disconnect. Psychological rest is also important. Playing sports every other day will help you reduce stress and avoid obsessions with your goals.