Rest: how many days to maximize your progress?

Regular training is essential to improve your sporting performance, but did you know that rest is just as important? If you don't let your body recover, it's likely to call you to order. Knowing how many rest days to incorporate each week can prevent overtraining, reduce the risk of injury and improve your muscle recovery.‍

Why is rest crucial in sports training?

Rest allows your body to :

- Repair muscle tissue

- Boost your immune system

- Improve your overall performance (spoiler: rest makes your muscles even stronger)

Conversely, a lack of rest can cause :

- Excessive fatigue (if you're starting to look like a zombie, it's time to rest)

- Reduced performance

- Increased risk of injury

How many rest days are recommended?

The answer depends on a number of factors, including the intensity of your sessions, your fitness level and your goals. However, one to two rest days a week are generally advisable, according to Alyssa Olenick, a doctor and sports physiologist.‍

Adapting rest to your training program

• Intensive training: If you're doing high-intensity workouts, allow yourself two days' rest to ensure complete recovery.
• Moderate training: For less intense sessions, a day's rest may suffice.
• Beginners: Novices should consider two days' rest to gradually adapt to physical exertion.‍

How do you know if you need more rest?

Listen to your body. The following signals indicate that extra rest is needed:

• Persistent muscle pain
• Unusual fatigue
• Reduced motivation to train

If you experience these symptoms, take an extra day of rest.

Active rest: an effective alternative

Rest doesn't mean inactivity. Here are some ideas for active recovery:  

• ‍Yoga: relaxes your muscles and soothes the mind‍
• Walking: stimulates blood circulation (plus, it's a chance to get some fresh air)‍
• Stretching: improves flexibility and reduces tension

Incorporating rest days into your program is essential to improving your performance. Adapt the number of rest days to your level and objectives, and listen to your body's signals. Remember: a good balance between effort and rest is the key to success! 🏋️😴

By Candice Lhomme