People who love training almost always focus on the days when they do the most activity. However, it’s really on the rest days when they need to up their game. This is the time when the body actually adapts and improves.
But what should you be doing on your rest days specifically? What’s going to help you get the most out of your gym sessions and really perform well?
That’s what we look at in this post. Too many people who start out with training think that they need to be active all the time. That couldn’t actually be further from the truth. Periods of inactivity enhance recovery faster and better.
Enjoy A Digital Detox
On rest days, it’s a good idea to go on a digital detox, especially in the evening. The more you switch off these external stimuli, the better you’re usually able to sleep.
People who avoid blue light in the evening have up to 50% more melatonin in their system, and 25% less cortisol. This means that you can get more rest and give your body the space it needs to recover from your punishing gym schedule.
Planning a digital detox is easy. Just commit to keeping your phone in another room.
Go For A 10-Minute Sauna
Another thing you’ll want to do is to get into the habit of going in the sauna. Spending time in a lot of heat is a great way to boost your body’s repair pathways and enhance growth hormone.
Sauna works by essentially upregulating heat shock proteins. When these are active, they become better at clearing out detritus from the body and sweeping it away.
Therefore, try to include saunas in your routine. Look for ways to add them to your rest days so you can benefit from the maximum performance possible in the gym. You may find that you actually recover faster.
Try Light Yoga
If you really want to remain active, it’s a good idea to do some light yoga. Just make sure it is the “yin” version, as this is the most restorative.
Yoga on your days off is perfect if you want to stretch joints and maintain your form. It’s a great tool to help you reduce the risk of injury and ensure that your body maintains its proper shape.
Start with the child’s pose, and then move onto cat-cow and thread the needle. Finally, have a look at legs-up-wall, as long as you have sufficient mobility in your hamstrings and calves.
Take Your Mind Off Things
During your rest day, you also want to take your mind off things. The more relaxed you feel, the better your body can come bouncing back.
For example, you might want to play a round of solitaire to keep your brain busy. Having to think and plan ahead is a great way to keep your neurons firing, even if you’re not at the gym, pushing yourself to the maximum.
You could also try watching your favourite series on Netflix or spending some time fixing the car. Ideally, it should be something that changes your state of mind and gets you feeling good, even without exercise stimulus.
Isolated Stretching
If you want to incorporate active isolated stretching to your routine (AIS) that’s also a good idea. This targets things like the Golgi tendon organs while minimizing the stretch reflex.
Most people need to use these techniques on tight sections of the body, like the pecs and hip flexors. Once they get the hang of it, it soon becomes a regular part of their routine and something they rely on to get the results they want.
Cherry Juice And Protein
Eating protein and consuming cherry juice on days off is something else that’s worth doing. Why these two foods?
First, the protein is for muscle repair and recovery. Then, the tart cherry juice is for fighting muscle inflammation. Unlike drugs like metformin, it won’t interfere with adaptation, meaning that it’s possible to get stronger with less soreness over time.
Contrast Showering
You could also try contrast showers if you wanted. Here, you alternate between hot and cold for 30 seconds to prevent your body from adapting.
Whether you’re able to do this really depends on the type of shower you have, but most are capable. You start with warm, then go cold for 30 seconds, and then return to warm for 30 seconds, repeating the cycle three times.
Doing this is a great way to boost circulation and flush metabolites. It also allows you to finish on cold so you feel invigorated for the day.
Try Box Breathing For 10 Minutes
You could also use your rest day for some deep breathing. This technique is becoming more popular these days because it is so simple, yet effective.
Box Breathing is the app you can follow on Android. This takes you through the motions and shows you how you can breathe effectively to reduce the level of stress you experience.
Foam Rolling
You could also look into foam rolling on your days off. According to research, this simple technique can reduce soreness by more than 40%, which is highly significant. Just foam roll for 30 to 60 seconds per muscle group, applying the necessary amount of force to the tissue.
The best muscles for foam rolling are the largest. With the right roller, you can increase blood supply to the quads, calves, and glutes. Keep experimenting with different motions and angles until you find a set of movements that work for you.
Walking In Nature
Lastly, you can use your days off for walking in nature. Getting outside and into the forests or mountains is a great way to boost BDNF while also reducing cortisol. In fact, it is so effective that a lot of Japanese doctors actually recommend it to their patients, telling them to spend up to an hour per day in nature to reduce symptoms and promote healing. As such, the more time you invest in this activity, the better off you’ll be.
