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Do we really need a rest day?

As the summer approaches, many of us may feel tempted to overtrain in order to get in shape for the beach. However, it's important to remember that there is such a thing as too much of a good thing, and rest days are crucial for both physical and mental health.

When we exercise, we make tiny tears in our muscle fibers that can only be repaired during rest periods. This is when our muscles actually grow stronger, making rest days just as important as training days. Without sufficient rest, we risk sacrificing the gains we've worked so hard for, as well as running the risk of injury and burnout.

There are many signs of overtraining, both physical and mental. These include elevated pulse rate and blood pressure, persistent soreness, increased frequency of illness and injury, and even decreased appetite and weight loss. In addition, overtraining can also lead to psychological symptoms such as irritability, mood swings, insomnia, and depression.

For women, overtraining can even lead to infrequent or stopped periods, which can be a sign of decreased estrogen levels. This can ultimately lead to osteoporosis, a disease in which bones become brittle and more likely to break. If your periods stop, it's important to speak to your doctor.

So how many rest days should we have? It depends on the type and intensity of training, as well as individual factors such as fitness level and lifestyle. However, generally one or two breaks from training a week should be adequate. If you can't relax on your rest days, try some low-intensity steady-state (LISS) training such as a leisurely walk or a gentle swim. This will not only be beneficial to your training but also your mood.

At the end of the day, exercise should be enjoyable as well as beneficial. Sometimes less is more, and it's important to listen to your body and give it the rest it needs. For those in Letchworth looking for guidance and support with their training, personal training can be a great option. A qualified personal trainer can help create a tailored training plan that takes rest days into account, ensuring you see the results you want while also prioritizing your health and wellbeing.