Why it is important to rest
Muscle overload or fatigue can be, on numerous occasions, some of the symptoms of intense training and lack of rest.
And is that not recovering from a physical training demanding, hard and attempt can lead to a worsening of fitness and general well-being.
Many times and without knowing, here we can enter a vicious circle: believing that we do it badly, we train harder and the discomfort gets worse. For this reason, it is important to include rest periods in the training routine.
What is active rest for?
Experts consider rest as important as training. It is necessary to take care of the body and not subject it constantly to intense training to prevent injuries and discomfort. It is essential to give the body the opportunity to rest in order to avoid muscle overload and the appearance of pain.
During active rest (also called active recovery) exercise is performed. But can you rest exercising? Yes, as long as the exercise is not the same as that carried out during the days of routine training, according to the Spanish Federation of Directed Activities and Fitness.
Benefits of rest
One of the main maxims of active rest is to reduce the intensity, whose benefits can be:
- To release toxins: it allows to eliminate toxins that accumulate due to the stress that is suffered when intensive exercise is carried out.
- Recovery: the blood supply increases, which allows oxygen to the muscles and promotes muscle recovery.
- Better performance: when recovering the habitual state of the muscles, it is achieved that these surrender more and better and can return to train as usual.
Active rest is indicated for the training of high intensity but of short duration (one day), both for professional cyclists and amateurs. The body is usually, in these cases, tired but not exhausted, which means that the musculature will appreciate a gentle exercise after an aggressive one.
Active rest activities
Active rest exercises are usually done the day after a high intensity workout. This should not exceed one and a half hours, and the intensity should stay below 60-65%. Some activities you can perform are:
- If you choose the bicycle for an active rest session, do it at low intensity and in smooth sessions.
- The activity should not last more than 90 minutes, and must be on flat terrain and high cadence (speed at which the legs rotate) but without accumulating fatigue The goal is to keep active, but without forcing, or competing or demanding times.
- You do not have to do the activity on top of the bicycle. You can do stretching, walking or a light running race to increase blood flow and oxygenate muscles.
After the session of moderate intensity, spend 5 minutes to stretch the muscles to improve performance and prevent ailments. Concentrate, especially, on the quadriceps, hamstrings and buttocks, since they are the areas that work the most in cycling and, therefore, the most harmed.
Complete rest
Total rest (or passive recovery), as opposed to active rest, consists of completely eliminating physical activity. That is, take a break and do nothing. It is usually done after a demanding competition or a longer intensive training or to prevent injuries.
Before the first symptoms of fatigue, you have to park the bike and try to get enough sleep (at least 8 hours and nap, if necessary). Rest will depend on each person; we do not all need the same. Everything will depend on your physical shape, your health and your mood.
And is that not recovering from a physical training demanding, hard and attempt can lead to a worsening of fitness and general well-being.
Many times and without knowing, here we can enter a vicious circle: believing that we do it badly, we train harder and the discomfort gets worse. For this reason, it is important to include rest periods in the training routine.
What is active rest for?
Experts consider rest as important as training. It is necessary to take care of the body and not subject it constantly to intense training to prevent injuries and discomfort. It is essential to give the body the opportunity to rest in order to avoid muscle overload and the appearance of pain.
During active rest (also called active recovery) exercise is performed. But can you rest exercising? Yes, as long as the exercise is not the same as that carried out during the days of routine training, according to the Spanish Federation of Directed Activities and Fitness.
Benefits of rest
One of the main maxims of active rest is to reduce the intensity, whose benefits can be:
- To release toxins: it allows to eliminate toxins that accumulate due to the stress that is suffered when intensive exercise is carried out.
- Recovery: the blood supply increases, which allows oxygen to the muscles and promotes muscle recovery.
- Better performance: when recovering the habitual state of the muscles, it is achieved that these surrender more and better and can return to train as usual.
Active rest is indicated for the training of high intensity but of short duration (one day), both for professional cyclists and amateurs. The body is usually, in these cases, tired but not exhausted, which means that the musculature will appreciate a gentle exercise after an aggressive one.
Active rest activities
- If you choose the bicycle for an active rest session, do it at low intensity and in smooth sessions.
- The activity should not last more than 90 minutes, and must be on flat terrain and high cadence (speed at which the legs rotate) but without accumulating fatigue The goal is to keep active, but without forcing, or competing or demanding times.
- You do not have to do the activity on top of the bicycle. You can do stretching, walking or a light running race to increase blood flow and oxygenate muscles.
After the session of moderate intensity, spend 5 minutes to stretch the muscles to improve performance and prevent ailments. Concentrate, especially, on the quadriceps, hamstrings and buttocks, since they are the areas that work the most in cycling and, therefore, the most harmed.
Complete rest
Total rest (or passive recovery), as opposed to active rest, consists of completely eliminating physical activity. That is, take a break and do nothing. It is usually done after a demanding competition or a longer intensive training or to prevent injuries.
Before the first symptoms of fatigue, you have to park the bike and try to get enough sleep (at least 8 hours and nap, if necessary). Rest will depend on each person; we do not all need the same. Everything will depend on your physical shape, your health and your mood.
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