Rest and days off are important parts of your fitness routine. Here's why your workout needs rest and recovery.
Most fitness advice urges people to squeeze in more workouts. That’s reasonable, considering government data show that only about a quarter of American adults meet the current guidelines for adequate physical activity: 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week, plus two bouts of muscle-strengthening exercise.
“Rest and recovery absolutely are necessary,” says Hunter Paris, an associate professor of sports medicine at Pepperdine University in California. “Fatigue, to a degree, is beneficial [because it signifies progress]. But there comes a point where fatigue can accumulate and overwhelm a bit.” Other research from 2017 suggests taking days off can protect against bone loss—which is of particular concern for women—and excess inflammation, a risk factor for many chronic diseases. Working out too much could even make you sick, one 2016 study suggests. In the small study, athletes who did intense workouts on back-to-back days saw a drop in proteins that help the immune system fight disease. Over-training also robs your muscles of the time they need to recover.
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