Transcript Rest Day
BY: Gurtej (Gary) Singh 8:00AM Technology and Assessment In Health and Exercise Science Rest Day In the realm of exercise, if refers to taking a day off from doing any strenuous activity ver-exercising Definition: bodily or mental exertion, especially for the sake of training or improvement of health ver-exercising Disorders Compulsive exercise- feels guilt or anxiety if he/she does not work out. Plans life around exercising Muscle dysmorphia- men (and occasionally women) have an excessive preoccupation with their muscle size Excessive concerns about appearing physically weak or underdeveloped Majority of these people are already very muscular Why Not Take A Rest Day? Myth: Will cause decline in performance if skipped Fact: Takes about two weeks of non-activity for performance to decline Myth: One can gain an advantage working out everyday Fact: One can work himself/herself into a disadvantage Over-exercising Leads To… Rhabdomyolysis- breakdown of muscle tissue that leads to the release of muscle fiber contents into the blood. These substances are harmful to the kidney and often cause kidney damage. Why Take A Rest Day? Muscles need time to recover Exercise causes micro-tears in muscle tissue. These “injured” muscles need time to heal themselves. Why Take A Rest Day? Muscles deteriorating- exercising everyday will most likely cause one to breakdown the protein in their own muscle tissue to use as a source of energy Why Take A Rest Day? Physical capabilities plateau- over-exerciser will eventually stagnate, not being able to increase workload to gain muscular strength/endurance. Without rest, muscles do not have time to adapt to imposed demands. Why Take A Rest Day? Soreness Relief- will experience soreness for a prolonged period of time due to not letting tears in his/her muscle heal. Why Take A Rest Day? Increasedenergy- glycogen stores will most likely be depleted, causing fatigue Will have more fat to burn as energy. Fat provides the longest duration of fuel. Will have more stored energy during a workout after receiving adequate rest Why Take A Rest Day? Boost in Immune System- moderate exercise boosts one’s immune system, but high-intensity exercise temporarily decreases immune system function When not giving the body time to rest, the decrease in immune function starts to go from temporary to chronic. Why Take A Rest Day? Injury prevention- training everyday can cause an overuse injury in muscles, bones, ligaments, and/or tendons. Small nagging strains/sprains will not be able to heal themselves Rest is the most important thing for any injury Why Take A Rest Day? Mental Health- rest day will allow one to gain their focus back on their ultimate goal for why he/she is exercising. Renewed motivation May become too mentally fatigued to do any other daily life tasks Why Take A Rest Day? Leisure Time- taking a day off can allow one the time to do other hobbies Spending time with family/friends Schoolwork/studying Watching television/using computer/Video games Why Take A Rest Day? Hypertension- elevated resting blood pressure (>140 systolic,>90 diastolic) Tachycardia- elevated resting heart rate (>100 beats per minute) Why Take A Rest Day? ✚Hematological alterations✚- determined through a blood test Changes in iron status, protein status, electrolyte balance, phosphorus calcium balance, elevated blood urea nitrogen, elevated uric acid, and a skewed lipoprotein balance ★Active Recovery★ Exercising with low intensity after a bout of vigorous exercise Maintains blood flow in muscles to help recover quicker Done immediately after exercise: helps facilitate lactate and metabolic waste removal ✪Active Recovery Modalities✪ Aquatic workout (swimming, treading water, etc) Training at 30% RM (Rep Max) Rock climbing, golf, etc. Planning Rest Day Try to not workout the same muscle two days in a row Be aware that when one works out his/her pec major, he/she is also working out triceps and shoulders. Be aware that when one works out his/her back, he/she is also working out biceps. References http://dictionary.reference.com/browse/overexercise http://healthyeating.sfgate.com/protein-rebuildmuscle-tears-6731.html http://www.shapefit.com/overtraining-exercisingtoo-much.html http://www.livestrong.com/article/513887-do-ineed-a-break-day-when-exercising/