You’re Doing Too Much
Attention, fitness enthusiasts: it's time to talk about overtraining.
You’re probably finding yourself thinking “Oh, If I just add one more day of training, one more cardio session, or one more Oly lifting hour, I’ll get the results I want”. It’s the age old mantra of working harder = gainz. But while it's tempting to push yourself to the limit every day, neglecting rest and recovery can have serious consequences for your health and fitness goals.
Here are some science-backed reasons why recovery is crucial:
Improved muscle growth and strength: When you work out, you create mechanical tension in your muscle fibers which stimulates growth. Rest and recovery allow your body to do this. In fact, studies have shown that adding more volume does little to speed up your strength gains and that muscle performance is actually maximized during periods of rest and recovery (1).
Reduced risk of injury: Overuse injuries are common in athletes and can result from repetitive stress on the same muscles and joints. Rest days and proper recovery can help reduce the risk of these injuries (2).
Improved immune function: Intense exercise can actually temporarily weaken your immune system, making you more susceptible to illness. Rest and recovery help to restore immune function, keeping you healthy and able to continue your workouts (3).
So, if you're feeling guilty about taking a rest day, remember that it's actually an important part of your fitness journey.
4 days of training is our sweet spot at Brazen Fitness. Pick at least two days with BUILD workouts, and at least one longer conditioning session. And, as always, trust what your body is saying. The results will follow.
It’s simple. Those who make sure to prioritize rest and recovery will maximize gains and avoid burnout. Are you one of those people?
Sources:
Schoenfeld, B. J., et al. "Resistance training volume enhances muscle hypertrophy but not strength in trained men." Medicine and science in sports and exercise 51.1 (2019): 94-103.
Stearns, K., et al. "Preventing overuse injuries in sports." American family physician 95.12 (2017): 779-784.
Walsh, N. P., et al. "Position statement. Part one: Immune function and exercise." Exercise immunology review 17 (2011): 6-63.
