Every aspect of life requires balance. As the old adage goes; “nothing in this world is good if taken in excess.” There are books, movies, and plays all discussing this very topic. It’s like when your favourite show tries to make a spin-off (ahem, Joey) or when Grey’s Anatomy continued past season 10. I mean 20 seasons? It’s too much.
So why do we look at exercise any differently?
Do too little, and you’ll have adverse effects. Do too much, and you’ll have adverse effects. Pretty simple, right? But how do we know when reach the threshold? And what does a rest day even mean? I know you’re probably thinking it’s all ice cream and couch, but spoiler alert: it’s not.
Rest can be a controversial component in the world of sport and performance, especially for athletes striving for world titles and gold medals, but equally, for everyday people trying to better themselves.
Too often, I see people who do not possess correct biomechanics or body awareness punish themselves in gruelling HIIT-based class workouts in feigned attempts to slim down and “get fit”. In return, they exhaust their energy reserves, force their cortisol levels to spike dangerously, binge eat when they get home, and then complain about how they can’t lose weight or are burnt out.
As humans we like to be extremists so we can fit into neat, little boxes to help self-identify. Either we are self-proclaimed “athletes'' who train hard daily with no clue what we’re doing, running ourselves into oblivion, or we reject movement in its entirety and spout half-arsed proclamations of “body positivity” - all whilst cradling a bag of chips and a fizzy drink.
So let’s read this article, if possible, realistically. In the next three sections, I will focus on the former of the aforementioned category of humans: the ones that do the most and don’t understand why they are in pain. Then, I will walk you through how to spend a rest day - even if you actively reject exercise.
Why athletes need to prioritise rest
Often overlooked and underestimated, rest is critical for enhanced performance, well-being, regulation, recovery and repair. Carefully coordinated rest time and conditions allow for a multitude of benefits:
1. Performance
Exercise causes micro-tears in the muscles, which results in muscle growth and increased strength. However, failing to allow these muscles to repair increases risk of injury, including: strains, poor joint control, muscle atrophy, and chronic pain. Remember: training requires the same movement to be performed repetitively with excellent execution - this becomes almost impossible under fatigue.
2. Cognitive Function & Mental Health
Have you ever tried to catch a ball or think fast when you’re tired? It’s pretty shambolic. This is because focus, concentration, coordination, reaction time, and decision-making is compromised. The brain cannot consolidate learning and memories. Skill acquisition and development, which requires mental acuity and precision, becomes onerous, and subsequent stress transpires onto the pitch, track or court.
3. Hormonal Balance
Hormones control numerous body functions, including building and repairing new muscle, burning fat, and managing cognitive function. Curating the ideal equilibrium between cortisol and testosterone can be a tricky endeavour. Inadequate rest slows testosterone production and elevates cortisol levels, which can contribute to bone fractures, tissue damage, reduced protein synthesis and increased abdominal fat (to name a few adverse side effects).
4. Immune System Function
Inadequate rest can wreak havoc on the immune system, from chronic inflammation to disease, elevated cortisol and compromised healing. Lack of or poor-quality sleep can lead to a decreased production of immune cells such as T-cells, B-cells, and cytokines. These cells play a crucial role in identifying and fighting off pathogens, viruses and bacteria. Without rest, we become susceptible to infection, experience slower healing times and have a higher chance of overuse and compromised form-related injuries.
5. Emotional & Psychological Well-Being
Rest provides a break from the stresses and demands of daily life and training. Many people opt to exercise for mental clarity, health and wellbeing. However, once the threshold of training-to-recovery is compromised, overtraining begins. When this happens, get ready to welcome an onslaught of mood swings, irritability, feelings of anxiety and depression, and a negative outlook on life.
Overtraining
Otherwise known as overtraining syndrome (OTS), overreaching or burnout. Characterised by excessive training volume, intensity, or frequency without adequate periods of rest and recovery. If an athlete refuses to rest, they must accept and expect poor performance, overuse injuries and other health issues.
Disclaimer: if you feel attacked by this section of the article, I'm probably talking directly to YOU, and chances are you're already aware you’re doing too much, even though it's negatively impacting your health and performance. Hopefully, though, the facts of this article will not elude you.
How does overtraining happen?
Lack of variety and appropriate overload. Repeatedly doing the same exercises without varying intensity or type of workout is unhelpful to your progress. Aim to follow a plan that alters exercise selection, tempo, time, and type.
Inadequate nutrition. Poor nutrition, including insufficient calories, macronutrients (protein, carbs, fats), and micronutrient deficiencies can lead to OTS. Proper nutrition is vital for energy replenishment and muscle repair (this is a whole other topic I’ll visit later on).
Sleep deprivation: Insufficient or poor-quality sleep impedes recovery, disrupts hormonal balance, and weakens the immune system.
Mental stress: Whether it be from work, your personal life, or excessive pressure to perform, burnout is real and translates to performance. There’s a reason footballers and other pro-athletes have strict routines. Every aspect of their life is measured and managed. Why shouldn’t you give yourself the same respect?
Ignoring warning signs: Ignoring early signs of fatigue, soreness, or decreased performance and pushing through without adequate rest leaves you at risk. It's essential to listen to your body and adjust your training accordingly. If you don’t know how - please consult a trainer or coach.
Overtraining and the menstrual cycle
Women, please: respect your cycle! It’s a complex, coordinated series of hormonal and physiological changes. It offers a direct insight into your health and wellbeing. If something feels off, it signals a disrupted equilibrium. Women are built with an intuitive connection to their body - after all, it happens every month (hopefully) throughout the fertile years, yet collectively, we refuse to learn how to adapt our training to harness its power.
Disrupting the menstrual cycle’s delicate hormonal balance through overtraining leaves women susceptible to a multitude of symptoms, including painful and irregular periods, hormonal dysregulation, energy deficiency from overtraining and under eating (athletic amenorrhea), elevated stress from overexertion, raised cortisol levels, and ultra-low body fat percentages (which is not healthy!)
Dear Aspiring Athletes
I know you think that training 100% effort 100% of the time is helpful, but it’s not. I would know - I’ve been there when left to my own devices. When I played professional sport, I had boundaries and guidance. I had two team physios at every training session. We had a team doctor, a sports psychologist, manager, coach and teammates to rely on. We had a carefully constructed plan and an annual calendar of matches which dictated when to taper training and when to peak.
Most importantly, and perhaps most overlooked, we had an off-season. Do you know what we did during the off-season? We went on holiday. We went home to our families. We made time for our friends and partners. We caught up on our favourite shows, books and podcasts. We ate good food. We played different games and sports. We prioritised FUN.
When you enter the world of sport on your own accord, it’s down to you to manage yourself and stay disciplined. If you push too hard all the time, you risk falling out of love with the very thing you love the most.
How to rest
Rest possesses both physiological and psychological benefits. In other words, taking a break helps our psyche as well as prevent overtraining.
But to clarify: taking a rest day does not immediately equate to “doing-nothing-all-day” - especially in our increasingly sedentary lives.
Let's break down an average desk job 168 hour week:
In hours:
Work: 40
Sleep: 56
Eating: 21
Commuting: 7
Screen time (scrolling Instagram, watching Netflix): 21
That leaves us (roughly) with 23 hours to play with and allocate to ourselves. So what should we do? Short answer: MOVE!!
Long answer: a rest day must involve movement (unless you are sick or injured). Frame it this way: rest days are a chance to move differently - and less intensely - than your normal training day. This can include:
Walking,
Mobility,
Swimming,
Gentle, flat cycling,
Pilates
Choose a form of movement that does not constitute an outright “workout” and sits nicely in the Zone 2 HR - where you can move and still maintain a conversation, but breathing becomes slightly impaired. Do not push yourself. Be intentional. For me, a rest day looks like this (being mindful I have an active job):
Stay in bed a little later, reading a book
Walk the dogs 3 times a day - each 10-20 minutes
Fulfil household chores (active)
Engage in light mobility
Watch TV, scroll instagram and use the time to feel “bored” to inspire creativity
Eat good, nutritious food. Do not reduce the amount. Stay consistent.
Key Take-Aways
Apply an individualised approach to rest and recovery based on your lifestyle, training demands, budget, accessibility and current health markers.
Stick to a training schedule and allow your body to recover before engaging in intense workouts (intense being the key word here!)
EAT! Maintain a balanced diet with sufficient calories and proper macronutrient distribution to support your training and recovery needs. Consult with a nutritionist if necessary.
Sleep: Aim for 7-9 hours of quality sleep each night.
Listen to Your Body: Pay attention to the signals. Do you feel fatigued? Soreness? Decreased performance? Adjust your training load or take additional rest days if you see these patterns.
Stress Management: Incorporate stress-reducing techniques such as meditation, deep breathing, or hobbies to manage mental stress effectively. Prioritise fun! Life is to be enjoyed, not to endure torture!
Consult a Professional: If you suspect overtraining or are experiencing persistent fatigue, consider consulting a healthcare professional, coach or sports medicine specialist for a thorough assessment and guidance.
Final Comments
Follow a well-structured training program that includes rest days, varied exercises, and progressive overload. Most often, we see ourselves in a vacuum. It takes a third party (ideally a professional) to assess our lifestyle and highlight areas affecting us. It’s why so many trainers have their own PT!
Please, take this article in with a pinch of salt. Do not read this and say: "okay, cool. I'll rest all the time now!" There is a balance (as with everything) between overtraining and experiencing diminishing returns because the muscle has reached its limit, to taking too much rest and experiencing atrophy, declining performance, de-conditioning and elevated risk of injury. If you are reading this and live a predominantly sedentary life (you drive everywhere, work at a desk and spend down-time on the sofa), chances are you are already resting enough - or you are doing too much high intensity training with no active recovery. On the other end of the spectrum, amateur athletes aiming to go pro tend to push themselves so far past their limit they harm themselves. Decide where you sit on this scope and read it through that lens. The key message here is: DO NOT STOP MOVING! Just alter how you spend your recovery days accordingly.