Taking a day off from a favorite exercise doesn’t mean spending the time sitting on the couch. In fact, getting some R&R has a special meaning when it comes to exercise: Rest and recovery. Recovery is everything that happens after the end of one workout and before the start of the next.
Strength training session
Whether you’re talking about taking a day off after every strength training session to build muscles fitness or taking a day off once a week from your usual cardio workout, you still want to engage in physical activity, just at a different pace, one without the challenge of intense training.
Physical exercise is important for maintaining physical fitness and can contribute to maintaining a healthy weight, regulating the digestive system, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system.
Some studies indicate that exercise may increase life expectancy and the overall quality of life. People who participate in moderate to high levels of physical exercise have a lower mortality rate compare to individuals who by comparison are not physically active. Experts at the American Council on Exercise say moving is important, because it boosts blood circulation, and that brings nutrients to your muscles for recovery and growth.
Strength training workout
While a set recovery time is need after every strength training workout; so with 48 to 72 hours between sessions being typical, recovery after other types of workouts; so like high intensity training or endurance training for a marathon; hence is much more individualized.Moderate levels of exercise have correlate with preventing aging by reducing inflammatory potential. The majority of the benefits from exercise; which are achieve with around 3500 metabolic equivalent (MET) minutes per week.
For example, climbing stairs 10 minutes, vacuuming 15 minutes, gardening 20 minutes, running 20 minutes, and walking or bicycling; so for transportation 25 minutes on a daily basis would together achieve about 3000 MET minutes a week. A lack of physical activity causes approximately 6% of the burden of disease from coronary heart disease; so 7% of type 2 diabetes, 10% of breast cancer and 10% of colon cancer worldwide.
Training should get you to the point where recovery time becomes shorter, not longer. It’s hard to get fit when you have to take long breaks between workouts. So train just barely above your current abilities. Also, make sure your R&R includes getting quality sleep and fun activities for mental as well as physical recovery; so whether it’s a relaxing walk in nature or a rousing game of tag with your kids.