It’s true that frequency and consistency are important when it comes to exercising. But does that mean we need to exercise every day to improve our health? While some would say 30 minutes of activity each day is essential to a healthy lifestyle, others say that it is just as important to give our bodies a day off from exercises. So, which should you do?
When we exercise, we create micro-tears in the muscles. When this happens, our bodies need time to repair this tissue with new muscle tissues. How much time our bodies need to recover from these workouts varies depending on the person and what their workout consists of. While there is no exact timeframe that works for every individual, there are some variables to consider depending on your situation.
Here are a few topics you will want to understand further in order to get the best out of both your workout and recovery:
The harder the workout, the longer amount of time is needed to recover from exercise. A 20-minute low intensity mobility workout may need little to no time to recover. However, a 45-minute HIIT class may take all day or perhaps longer. Take the intensity of your workouts into consideration before you plan your next workout and listen to your body.
The older a person is, the more time they may need to recover from their workout. A person in their teens may recover from a morning workout by the evening, whereas someone in their 50’s may need a day or two of rest.
CHANGE IT UP
Changing the type of exercise may make a difference in your recovery from the last workout. Did you work upper body yesterday? Work on your legs with weightlifting or running today! Did you do a HIIT class yesterday? Maybe a long walk followed by some core exercises is the way to go! Listen to your body & adapt!
RETHINK YOUR REST DAYS
A rest day doesn’t necessarily mean that you should play video games on the couch all day! Find ways to incorporate light physical activity such as walking your dog in the park, mowing the lawn, window shopping, etc. It is important to keep moving throughout the day!
STRETCH FOR RECOVERY
Stretching and foam rolling can help speed up the recovery process from any workout. Take as little as 15 minutes a day to focus on stretching, especially directly after your workout. Stretching can shorten your recovery time immensely and decrease your risk from injuries.
Bottom line, there is not a one size fits all answer. Consider all of the above factors and strategize!
Written by: Ryan Bowen
Cardinal Health- Mansfield