6 SIGNS TO TELL IF IT’S TIME TO TAKE A BREAK
When we are super motivated and want to see results as soon as possible, we may overdo the workouts a bit.
You may have noticed hashtags like #nodaysoff on social media and felt the need to train hard every single day to get results fast. The reality, however, is that everyone has a different level of physical fitness and it is essential to listen to your body before pushing yourself too far beyond your limits. Better to avoid overtraining and the risk of injury.
Remember:
Your performance improves and muscles grow on recovery days.
If you feel like you’re not making progress on the fitness front, it might be because you don’t train enough. But it could also be because you don’t get enough rest!
These signs can help you understand if you need a recovery day
1.WHILE SLEEPING 6-9 HOURS A NIGHT YOU FEEL LOW ENERGY
If you know you are getting enough sleep but still feel powerless, take a day or two off. Give your muscles a break, but also the mind that constantly thinks about workouts. True body transformation happens during sleep and rest – so make sure you give your body what it needs to get real results.
2.YOU WANT TO WORK OUT, BUT YOUR MUSCLES ARE STILL SORE AFTER 2-3 DAYS
Sometimes, if you train a muscle group intensely, you can feel fatigued up to two days later. This phenomenon is known as delayed onset muscle soreness, or DOMS from the English Delayed Onset Muscle Soreness.
This can happen for example when you don’t train your legs for some time and do a workout full of lunges and squats. If your schedule includes legs again two days later, but you still feel fatigued, change your training plan.
Working out when your muscles are sore makes it harder to maintain proper exercise form. Give your muscles time to fully recover and rebuild before training them again. If the soreness is severe, take a day off or train different muscles. If it’s moderate fatigue, do a good warm-up and don’t put too much strain on the same muscles.
3.YOU DRINK BUT YOU DON’T FEEL YOU ARE HYDRATING
It can happen if you don’t drink enough or if it’s hot, but also if you exercise hard without giving your body time to rest, recover and rehydrate. Your body may be in a catabolic state, which means it is weakening. One symptom is dehydration.
Important:
Thirst is the last sign that your body needs water. Make sure you drink regularly even when you are not particularly thirsty.
4.YOU HAVE ALREADY DONE 5 OR 6 WORKOUTS THIS WEEK
GET SOME REST! You have already done a lot for your body, now rest and recover.
5.YOU HAVE EXPERIENCED WEAKNESS AND SLUGGISHNESS IN THE LAST TWO WORKOUTS
It’s normal not to be on top of strength every day, but if you find that your normal workout is looking a lot more difficult than usual, it’s time to take a break. A good rule of thumb is: If you don’t feel better after warming up, you’re probably too tired to work out.
6.YOU ARE IN A BAD MOOD
Does every little thing irritate you? Or do you feel anxious and can’t relax? When your body is running low on energy from too many workouts, you may find yourself in a bad mood. Before you take it out on someone else, rethink your KissAnime training plan and expect at least one day and night of complete rest before you start exercising again.
THE SOLUTION: STAY ON THE MOVE EVEN ON REST DAYS
A brisk walk, a light hike, a swim, or a bike ride are excellent examples of active rest.
Sometimes, standing still and doing nothing can even make muscle soreness worse. Go out and get some exercise outdoors; you will feel better and fitter. Finish with a good night’s sleep and you’re ready to go!
