Rest Days Are Fu­tile

Stop kid­ding your­self: spend­ing three nights a week on the sofa is the sign of an in­ef­fi­cient train­ing plan

Men's Health (Australia) - - HEALTH -

The OLD rule Smash it on Mon­day, then spend Tues­day winc­ing ev­ery time you stand up from your desk. If you can en­dure a flight of stairs the day af­ter legs day, that means you weren’t try­ing hard enough. The NEW rule Sus­tain­abil­ity is more than just an en­vi­ron­men­tal buzz­word: if you fail to man­age your body’s re­sources, it will burn out quickly. “That old-school ‘no pain, no gain’ men­tal­ity isn’t valid any more,” says Zolkiewicz. “Not when you can train pain-free and get the same re­sults.” In­stead, aim for a more con­sis­tent ef­fort. “I’m a fan of low-level ac­tiv­ity on re­cov­ery days,” he says. “I like in­clud­ing mo­bil­ity work, such as func­tional-range con­di­tion­ing, plus walk­ing and yoga, in my weekly plan.” Sure, none of th­ese are ma­jor fat-torchers, but they’ll keep your me­tab­o­lism tick­ing over un­til the next ses­sion. Or you can build in a lit­tle ad­di­tional kilo­joule-burn­ing: Dan­ish re­searchers found that gen­tly train­ing the same mus­cle groups you tar­geted yes­ter­day – whether that’s cy­cling af­ter a lower-body work­out or fit­ting in a few push-ups the day af­ter your bench ses­sion – can coun­ter­act mus­cle pain. By con­trast, to­tal in­ac­tiv­ity re­duces blood cir­cu­la­tion, which lim­its nu­tri­ent de­liv­ery to the re­cov­er­ing mus­cles, while slow­ing the re­moval of the sore­ness-caus­ing chem­i­cal byprod­ucts of train­ing. So, opt for ex­er­cises that keep your heart rate high but steady, such as team sports or swim­ming, rather than run­ning in­ter­vals or chas­ing PBS. You’ll come back stronger.

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.