WHAT HAPPENS WHEN
Going hard on HIIT daily is neither big nor clever – by doing so, you risk sabotaging your fitness goals. Here’s why taking 24 hours of respite is the smartest route to mind-body strength
...you take a rest day
01 PRESS PAUSE
‘Exercise stimulates the production of hormones such as human growth hormone and, if you’re weight training in particular, testosterone,’ says sports endocrinologist Dr Nicky Keay. These hormones are vital for driving fitness-boosting adaptive processes in the body, but it’s only in recovery that they can get to work – with their rest-day tasks including repairing and strengthening muscles and improving your lactate threshold (the maximum intensity you can train at before lactic acid turns your legs lead-heavy).
02 UPWARD MOBILITY
Even though you’re not chasing a PB today, some movement is crucial. Most people sleep in the foetal position, which can be as damaging as bad desk posture and lead to muscle shortening, exacerbating DOMS. Ten minutes of thoracic extensions, hip-flexor stretches and hip mobility work is advised. ‘Incorporating gentle movement into your day, such as walking, swimming or cycling, can also help you stay active without intensity,’ says Rachid Louali, head trainer at fitness studio UN1T.
03 RECOVERY FUEL
Did you know good ol’ H2O acts as a lubricant for muscles and joints on rest days, helping you avoid cramps and soreness? That’s why Louali recommends keeping your water bottle close for regular swigs. Meanwhile, make sure you’re fuelling well. ‘Eating enough is essential on rest days, as it gives your hormones the energy to do their work,’ says Dr Keay, who also suggests adopting a forward-facing meal plan – pile in some good carbs in the evening to restock muscle glycogen before tomorrow’s triumphant return to the trainer socks.
04 SLEEP IT OFF
‘Human growth hormone is stimulated by sleep as well as exercise,’ says physiotherapist Sammy Margo from pain relief brands Deep Heat and Deep Freeze. So, an extended snooze is a science-backed rest-day essential, helping your cells regenerate to arm your body against injury and max out those gains. Keep your sleep hygiene on point throughout the week for the most restorative kip, adds Dr Keay. Staying screen-free for at least an hour before bed will see you right.
05 MIND GAINS
To do list longer than your yoga mat? You’d be wise to reach for the latter. Training hard might feel like your best de-stresser, but doing so every day can keep your cortisol levels – which should fluctuate throughout the day – high, says Dr Keay. Without respite, this causes your growth hormone levels to slump, sinks your mood and disrupts sleep. An evening of mindful meditation or gentle yoga can help restore balance, allowing you to dig deeper when you do get back to the dumbbells.