Workout of the Day: Day of Rest

Hey NeverEver's

I know the title might be mis-leading, today however, it really about taking a break from working out. Why is it important to do a day of rest in between workouts? Why even though we hurt, but we can push through it, might it be better just to give your body a day?

I am here to figure out the answers to those questions! Because after my Zumba from Monday, my calf's were feeling it, then my Les Mills Body Pump on Tuesday, my calf's were burning, I needed a day. Now when I get up to walk it hurts, but as I continue moving I feel fine. But I decided that I needed a day of rest. Here is what I found why some officials say this is a good thing;

1. Rest, i.e. sleeping or laying down, is physically necessary so the muscles can repair, strengthen and rebuild. I touched upon this on my Muscle Soreness
2. You are 'Adapting to Exercise' or 'The Principle of Adaptation' is when you first start building a new skill it is hard and it gets easier over time. So when you first start working out it is harder, especially if you haven't done it before or are carrying around 2 of you in 1 body, rest days are important so you can build up your body. 
3. Taking a day off doesn't always mean not doing anything. Depending on where you are feeling it, you can go for a walk, do some yoga (waiting on that one), even some Pilates (the easier classes).
4. Don't forget that it is important to give your 'Mental Muscles' a rest. You have been on a mantra '1 more lap' or 'Go for the Gold' during your workouts that it is important to give that a break so you can hit it harder tomorrow!
5. This one is my favorite, although most expensive, get a massage! Not only does it do those muscles good...but okay its bloody decadent to get the rub down. 
6. If you are doing workout classes at your gym or other location, make sure to give your body rest between vigorous classes. 
7. You know your body the best...listen to it. Take a moment and breath and see what it is telling you. If you are good to go then go, if not take a day. 
8. Try to aim for AT LEAST 1 day a week with no workout. If you are a beginner you might want to try for 2 days off, just not back to back. 

Reference 1

Reference 2

So I hope you all can see the benefit of taking a day off every once in a while. Just make sure you get back on that workout 'horse' tomorrow! 

Nice muscles...I bet they take days off too!

Have a wonderful night NeverEver's! Don't forget to listen to your body!

Next up, Daily Stats! 

Muscle Soreness

So as I keep writing this NeverEver's it is getting easier. Plus these page views are giving me a huge boost to keep writing!

So today I am going through some Muscle Soreness and I wanted to look into it. Here is 10 thing that I found

1. Muscle Soreness is technically a muscle injury. So once it repairs itself it is stronger then before! 
2. If your soreness is rated 1-4 out of 10, then feel free to still work it out, just take a few less reps or be sure to use it as a Secondary muscle. 
3. If its a 5-10 soreness, yet you still feel like you need to work out, concentrate on working out Other parts of your body. Like if your biceps hurt don't do arm curls but do squats or leg presses. 
4. Usually your body doesn't start feeling the 'real soreness' until 48-72 hours later. This is called 'Delayed onset muscle soreness'.
5. So do you ice it or heat the soreness up? Experts say; First use 'Indirect Ice: placing a icepack wrapped up in a towel' is best of immediate relief. Then to use heat a little while later.
6.  Did you know if you use the 'Indirect Ice' right when you are feeling some soreness, it reduces inflammation.
7. Heat actually feels really good on your sore muscles because heat increases the blood flow to that area of soreness.
8. Keeping your muscles warmed up, i.e, doing cardio, also helps to keep the blood flowing and can help recovery time from that muscle soreness.
9. If you have a loved one or bestie try convincing them to give you a rub down in the area that it hurts. Although a massage doesn't have any impact, so far studies are still being done, on muscle strength, it does help with muscle soreness.
10. And finally, if you need to use Over the Counter Medicine, please make sure you check with your Medical Doctor FIRST, but here are what you can use and what they can do for you.
1. acetaminophen (Tylenol)
2. nonsteroidal anti-inflammatory drug (NSAID) like ibuprofen (Advil, Motrin)
3. naproxen (Aleve) or aspirin 

 I hope this list will help you if you come into some muscle soreness. Just remember, we are actually making the muscle stronger!! You can read more about Muscle Soreness at the references below!


Reference 1
Reference 2
Reference 3

Till next time NeverEvers!