How to rest your body
When you’ve had an especially
tough week or even one day that
causes major muscle soreness, the
kind where you can barely move or
brush your teeth, it’s time to rest.
Rest comes in many forms.
Active rest
Whether you are starting new or just had an extra hard work out, you likely need active rest. Many people make the mistake of taking a day off on the couch or sleeping in a few extra hours. Keep your body on the same routine but with different activities: a long walk, a leisurely swim, gentle yoga, active housework, or a bike ride are all examples of light to moderate activities that will help prevent your muscles from seizing up. Take it easy and keep in mind that the idea is to just move your body with dynamic range of motion exercises. A great side effect is that you continue to burn calories efficiently and that you feel more prepared for a harder, effective workout the next day.
Activity change
Sometimes your body can benefit from a total change for a day or two. It can still be in the form of a tough workout but one that allows your affected areas to rest. You could basically do the same activities in number one, but with more intensity. Instead of a muscle conditioning focus, maybe the goal is to focus on your cardio-respiratory system.
TLC
On the day of your hard activity, if you have any soreness or swelling of any kind, try a good long stretch session followed by some rest with a cold compress. It can be a towel soaked in icy water, rung out and placed on the affected area for five minutes or so. The next day may call for active rest paired with soothing heat. A warm, gentle massage is best, but you can also use a heating pad and gently massage yourself. For hard to reach areas like your back, try using tennis balls placed between the affected area and the wall. Move your torso around gently to help work out the kinks. If you have access to a trigger point foam roll, this can be effective too. Just don’t overdo it by apply the pressure for too long or in the same area on a daily basis.
Relax
After trying the first three steps, or on the day of the hard work out, finish the day with a warm tub soak in Epsom salts and some soothing essential oils such as marjoram, ginger, rosemary, lavender and chamomile. Even just 10 minutes can really help you to relax and feel rejuvenated for the next day.
Sleep
Make sure to always get a good seven to nine hours a night and preferably within the same time frame every night.
Rest is just as important as eating healthy and working out to achieve your goals. Make sure you understand what kind of rest you need and trust that inner voice.
Karen Nixon-Carroll is the Program Manager at Fitness 101, Fanshawe College Professor, YMCA fitness course trainer and examiner, Fanshawe FHP grad and holds many fitness certifications for personal training, group fitness and wellness. Email her at karen.carroll@fanshawec.ca.
Active rest
Whether you are starting new or just had an extra hard work out, you likely need active rest. Many people make the mistake of taking a day off on the couch or sleeping in a few extra hours. Keep your body on the same routine but with different activities: a long walk, a leisurely swim, gentle yoga, active housework, or a bike ride are all examples of light to moderate activities that will help prevent your muscles from seizing up. Take it easy and keep in mind that the idea is to just move your body with dynamic range of motion exercises. A great side effect is that you continue to burn calories efficiently and that you feel more prepared for a harder, effective workout the next day.
Activity change
Sometimes your body can benefit from a total change for a day or two. It can still be in the form of a tough workout but one that allows your affected areas to rest. You could basically do the same activities in number one, but with more intensity. Instead of a muscle conditioning focus, maybe the goal is to focus on your cardio-respiratory system.
TLC
On the day of your hard activity, if you have any soreness or swelling of any kind, try a good long stretch session followed by some rest with a cold compress. It can be a towel soaked in icy water, rung out and placed on the affected area for five minutes or so. The next day may call for active rest paired with soothing heat. A warm, gentle massage is best, but you can also use a heating pad and gently massage yourself. For hard to reach areas like your back, try using tennis balls placed between the affected area and the wall. Move your torso around gently to help work out the kinks. If you have access to a trigger point foam roll, this can be effective too. Just don’t overdo it by apply the pressure for too long or in the same area on a daily basis.
Relax
After trying the first three steps, or on the day of the hard work out, finish the day with a warm tub soak in Epsom salts and some soothing essential oils such as marjoram, ginger, rosemary, lavender and chamomile. Even just 10 minutes can really help you to relax and feel rejuvenated for the next day.
Sleep
Make sure to always get a good seven to nine hours a night and preferably within the same time frame every night.
Rest is just as important as eating healthy and working out to achieve your goals. Make sure you understand what kind of rest you need and trust that inner voice.
Karen Nixon-Carroll is the Program Manager at Fitness 101, Fanshawe College Professor, YMCA fitness course trainer and examiner, Fanshawe FHP grad and holds many fitness certifications for personal training, group fitness and wellness. Email her at karen.carroll@fanshawec.ca.
