Are you a fanatic athlete and do you have trouble surrendering to your rest days? We can imagine that… But there are a number of things that you should not do when you have a rest day, because it could just get in the way of your recovery. We have written them out for you so that you can recover optimally.
Although it is better not to exercise on your rest day, it does not mean that you should lie on the couch all day. Active recovery is much better for you! For example, go for a walk, go shopping or just try to stand and move around a bit more during the day. You can also do a dynamic warm-up before you start your day. As long as you keep in mind that you are still recovering, not burning calories. Therefore do things that give you energy, not that exhaust you.
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Playing a game of basketball can sound like active recovery and it can be! But there's no point in simulating an NBA game in the park. Skipping the gym for a day and then doing another high-intensity activity won't give your body time to recover, so you won't get stronger with time and you could even get injured. As hard as you may find it to schedule rest days, try to do quiet things that keep your heart rate low and take plenty of drinking breaks.
Eating an overly large meal is even more tempting when you don't have to go to the gym. And while it's totally okay to have a comfort meal or snack every now and then, it's probably not a good idea to drastically change your eating habits on your recovery day. Therefore, do not eat out of boredom, but only eat to fuel your body. Be aware of your hunger pangs and wait to eat until you are really hungry.
Days you don't spend exercising are days when you focus on your recovery. Drinking water is a big part of that. Of course, you're supposed to get enough water every day, but it's easier to forget that on days when you're not exercising and sweating. So try to motivate yourself to keep drinking enough, even if you take it easy for a day.
It's not surprising to be less hungry on days when you don't exercise. After all, you burn fewer calories than when you work up a sweat, so it may seem like your body needs less that day. But it's smart to listen to your hunger pangs, because your body needs fuel to recover. Your body needs a balanced meal and enough calories to properly recover and grow your muscles. Therefore, make sure that you take in as many calories as on a day when you did exercise, then you know for sure that you can handle it again the next day when you start exercising.
