Then there are those that really sideline you. There are some bugs-like a simple cold-that you can usually work out through. The 10 Best Ways to Recover After a Tough Workout > To encourage good adaptation, and to give yourself time to recover from what will probably be a decent case of DOMS, plan for two days off after your first new workout, Elliot says. If you’ve been doing the same thing for a while-or you haven’t been doing much-the first day on a new program can be rough on your body. “By consciously designating yourself two days off, you will be more likely to stick with your plan long term instead of suffering from overexertion and wanting to quit for days or weeks on end,” says Morocco. Worse than boredom, you can get discouraged if your gains slow. In fact, not only does a longer break give your muscles the chance to come back more powerful than ever, it also gives your neuromuscular system, or the brain-muscle connection, time to reset for better muscular recruitment when attempting heavier lifts that require perfect synergy.Īfter a while, the weightroom, your program, and even the cute girl at the front desk can start to seem ho-hum. If an extra day of rest can make your muscles stronger, it stands to reason that it could also help you bust an annoying plateau, Morocco says. Here’s Why Your Muscles Aren’t Getting Sore Anymore > “An extra day off can let the pain subside and allow you to return to the next workout to pick up where you left off-this time without pain,” says Christian Elliot, personal trainer and owner of True Health and Wholeness in Arlington, VA. A sign you might need more than 24 hours? In the training world it’s called DOMS, or delayed onset muscle soreness, and it typically comes on 24 to 48 hours after a tough session. Strength gains come from allowing those muscles to repair, a process that can take time. When you hit it hard during a workout, you cause microdamage to your muscles. So why would you need a couple days off? Here are seven reasons. Sometimes that might mean taking a brief hiatus from your usual training-whether that means some easy cross-training, recovery yoga, or just some time in which your activity consists of walking and running errands. “You should have control over your fitness routine-it shouldn’t control you,” says personal trainer Jaime Morocco, owner of Jaime Morocco Fitness. But, as much as you’d like to think it so, your body isn’t actually a machine, and sometimes you may have to deviate from the plan. Any good training program will include rest in some form, whether it’s a lifting split routine that works only one or two muscle groups per day, a strength or power program that includes hard, medium, and light days, or a competition prep schedule that varies the intensity and duration of runs, rides, and/or swims.
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