Taking rest breaks is probably the most underestimated element of training in an athlete's programme, as resting is often seen as a luxury that cannot be afforded.
Periods of rest, however, included in a programme at the correct times and quantities, can be a catalyst for improved performance, and more consistent training levels.
The perils of over-exercise
It is during rest that the adaptations you are looking for from your training sessions take place - not during the actual sessions themselves. If a rest day is not taken the body will force rest upon you through injury, sickness or mental staleness.
At this stage recovery takes much longer to get back to a level where you are once again ready to train properly and move on.
The three principal forms of rest:
Rest days
- A rest day is one of complete rest from training that is built-in as part of your overall programme.
- The frequency will vary from individual to individual.
- Advance planning is the key, so you will be mentally prepared to take a break.
Rest periods
- During training sessions rest or 'recovery' periods will follow intense 'effort' (e.g. sprinting) during sessions of repetitions or intervals.
- They are of a certain length to acheive the physiological objective of the session.
- If the rest periods are not correct they diminish the returns possible from the session and insufficient rest can hinder the speed and intensity required in a session.
Active recovery
- Active recovery consists of low intensity sessions that are completed purely for the purpose of assisting recovery.
- It is important that the intensity in these sessions doesn't stray too high as to actually add to the training load that you are trying to recover from.
- A common problem is that individuals find the level too slow, and mentally feel it is not doing them any good. It is important to remember the ease of the session is the very reason you are doing it.
Additional areas to help with rest and recovery
Stretching
This can play a major role in recovery. The traditional form of stretching exercises can be used, or possibly other forms such as yoga or pilates.
Massage
Massage either from a therapist or self-massage is great for assisting in recovery. The flushing out of tired muscles speeds up the restoration process.
Conclusion
Allowing for rest and recovery by including the above methods in your training regime is crucial to avoid over-exertion and achieve your fitness goals.