For some people mustering up the motivation to exercise is a real challenge, where as others are genuinely determined to reach a specific goal or simply enjoy the benefits exercise provides and find it hard to incorporate rest days. We take on a frantic “must exercise every day” mindset and completely neglect the one most important part of exercising efficiently – REST & RECOVERY
Rest & Recovery
We often hear about the health benefits of exercise and negative side effects of inactivity, however we don’t really hear about WHY we need to allow our bodies time to recover after training.
Inadequate rest can lead to numerous issues such as:
– Decreased performance in the gym
– Poor sleeping patens
– Decreased immunity
Exercise for Adults
On average adults should be aiming for at least 30-60 minutes of moderate exercise 4-5 days per week or 20-40 minutes of intense training 3 times per week. This will all depend on your intensity level, the total volume of your weekly training, your training experience and your age.
Health experts suggest training each major muscle group two or three days per week leaving at least 48 hours for recovery between each training session. During strength training you are causing micro-tears in your muscles, which will require rest to repair and heal ready for your next strength session.
READ MORE ABOUT – SIGNS & SYMPTOMS YOU ARE OVERTRAINING
Recover with Sleep
Sleep is such an underrated and under-utilised part of recovery. While we sleep our growth hormones increases which naturally aids in repairing and rebuilding broken down muscles. That being said if your goal is to build muscle and you are not getting enough sleep on a regular basis, your production of growth hormones will be adversely effected and your recovery will suffer.
Find a Local Physiotherapist
With a dedicated team of qualified physiotherapists, our teams in Perth are equipped to help with your pain, injuries, and rehabilitation. Getting you back to what you love sooner with physiotherapy – MAKE A BOOKING TODAY