Rest is a Key Factor in Training Results

Kaleena Lawless

Personal Training Specialist
www.kalisthenixfitnessblog.com

Too much rest equals a sedentary lifestyle but not enough causes fatigue and burnout. In any fitness program it is crucial to find the balance between too much and not enough recovery time.

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Cardiovascular Activity

Cardio typically lasts 15 minutes to 1 hour, two to six times a week, depending on what you are training for, and you goals.

Ideally you need 24 hours of rest in between cardio sessions. Or if you are training more aggressively, alternating between easy and hard days.

Not enough rest actually causes cortisol, a fat producing hormone caused by physical and mental stress to form, usually around the waistline. Yes, too much cardio can cause fat cells to stick to your body!

Too much cardio also causes mental fatigue and burnout but in healthy doses is fantastic for heart health, weight loss and energy.

Strength Training

Lifting weights usually lasts 20 minutes to one hour and is typically performed two to four days a week.

Rest is required for 48 hours in between lifting sessions to rebuild muscle tissue so that by the next lifting session strength and muscle mass increases.

Too much weight lifting will not allow time for the muscles to heal and for results to progress. It can also cause soreness, fatigue, and stress fractures.

Strength training is necessary to maintain bone density, strength and to tone and build a toned, lean physique.

Flexibility Training

Stretching should be performed everyday in small doses. Stretching after every hour of sitting for five minutes will reduce stiffness and prevent chronic back pain. However, deep stretching like yoga requires 24 to 48 hours of rest, especially if muscle soreness is present.

There really is no such a thing as too much stretching as long as you are not forcing sore muscles. If muscles feel tender wait until there is no pain.

Stretching keeps your body limber and prevents injuries caused by other forms of exercise.

 
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