Rest Is Fundamental To Muscle Growth
Taking a rest day from your workout routine every seven to ten days at least is critical to repair the muscle tissue tears caused by working out It prevents overworking your body or burning out It also prevents muscle fatigue by allowing your body to replenish the glycogen levels which fuel the muscles
It is considered better to do active rest rather than total inactivity on these days however unless you are injured An active rest day is one where you do low intensity workouts like walking yoga or swimming
You have many options like signing up for classes exploring your neighborhood by walking or you could invest in a home pool for easy access to water There are many swimming pool financing companies that make it easy and affordable to do so
There are many benefits including increased muscle flexibility reduced soreness increased blood flow reduced lactic acid buildup and the elimination of toxins
It also eliminates blood lactate which accumulates in the body from intense exercise Having too much can cause muscle fatigue and contraction You could even experience lactic acidosis a temporary condition that can cause weakness cramps nausea and stomach pain
Sleep Improves Your Performance
In addition to taking rest days every week or so you should also strive to get seven to ten hours of sleep every night And if you get poor sleep for whatever reason take a nap to prevent it from negatively impacting your body
During sleep your body gets a chance to restore the muscles heart tissues and cells Getting good sleep has been shown to reduce the likelihood of injury infection and disease It also increases focus cognitive function and reaction time And if you are learning a new skill like a sport sleep is critical to retaining memories
In one study varsity tennis players improved their serving accuracy by around 40 percent after sleeping nine hours per night In another swimmers who slept ten hours showed improvements in diving turning and kick stroke speed as well as better sprint times They also reported an increase in their mood and reduced fatigue
If you are a competitor getting more sleep might be just what you need to get an edge on the opponent Accuracy reaction time decision making and mental acuity are all affected by sleep quality
If you want to start getting better sleep its critical that you develop a routine Going to bed at different times throughout the week will wreak havoc on your circadian rhythm which is the bodys internal clock that is responsible for making you tired as well as for keeping you alert throughout the day
Avoid looking at screens at least 30 minutes before you go to sleep Doing so can impact your ability to create melatonin the hormone that helps you fall asleep This is because the circadian rhythm that controls sleep patterns is directly impacted by light
Also be aware of the different things that can negatively impact sleep quality Caffeine alcohol stress and anxiety can all lead to poor sleep If you consider sleep medication do so with caution because it can cause daytime drowsiness and lower performance levels
Resting Improves Mental Health
Nearly all of us experience stress and anxiety at some point in our lives As an athlete this can look like performance anxiety Or you could be anxious about school work or your personal life Whatever the case may be this mental health block can impact not only your athletic performance but your entire quality of life
Putting too much pressure on yourself can lead to physical and mental burnout Burning yourself out and being stressed and anxious can lead to tense muscles poor reactions times and worse coordination This can also lead to lower self esteem meaning you will have less confidence in your abilities which can also decrease your performance
Of course if you experience anxiety depression or any other mental health issue that is impacting your life in a negative way regardless of whether its related to your sport or fitness life or not you should seek help from a professional
However it is important to know that proper sleep as well as giving yourself time to rest and doing deep relaxation techniques have all been linked to increased mood So if you dont experience any mental health problems doing these things can help you prevent that from happening in the first place
Deep Relaxation Improves Overall Health
Meditation is the practice of silencing thoughts often through sitting still and breathing deeply It is a way to deeply relax the body and mind and can reduce incessant thoughts which can trigger stress and anxiety or simply decrease our ability to focus
It is an ancient practice going back thousands of years And in recent times there has been a lot of research into the benefits This practice can benefit anyone especially those looking to get healthy and fit But it will not just benefit your physical body but your brain as well
A regular meditation practice of at least ten minutes each day has been linked to decreased levels of stress and anxiety better sleep quality and decreased blood pressure This can be very helpful for those looking to get fit or improve sports performance especially if you are looking for a way to improve sleep quality
As stated before anxiety can interfere with your fitness goals on multiple levels so if you suffer from this or any other mental health issue meditation can be a great way to alleviate some of your symptoms Along with deep breathing meditation can allow you to relax and step outside of your thoughts If you suffer from anxiety it may seem like your thoughts are incessant This can allow you to break out of that
Meditation is also linked to greater attention span and focus This can lend itself well to competitive sports training and improving skills of all kinds It also increases self awareness which can help you understand your own strengths and weaknesses in and out of the gym
The overall benefits of meditation can lead to a better mind and body which can help you increase your motivation energy stamina and self esteem It can help you be the best version of yourself It can also lead to better teamwork because it can improve your mood and emotional awareness
Not only does a healthy physical physique improve the mind but talking out your anxieties with a professional can help promote emotional wellness improving sleep quality even further
Your family physician or obstetrician asks at your yearly check up if you have any recurring issues with sleep anxiety or depression so open up Be honest If they feel you need additional help they can provide a therapist or sleep clinic to get to the root of the issue IF exercise is already part of your routine and you still are not getting adequate sleep visiting your physician is your first step
For a comprehensive analysis you will need to schedule a sleep study with your local sleep clinic such as Alaska Sleep Clinic Our experts can provide a fully comprehensive evaluation of your sleep troubles and prescribe the best treatment for your dilemmas If you live in the Alaska area then be sure to give our experts a call for a free evaluation
