Balancing Training With Rest

Proper training will ensure a person to be conditioned for his sporting activities. Lack of training or wrong methodology used may end up you not reaching the starting line. Extensive overloading may lead to overused injuries and may not bring you the ending line. Positive overloads cause the body to respond with increases in strength, cardiovascular capacity and flexibility. This positive overload, balanced with rest and recovery is the optimal training formula. You will risk overtraining if you attempt maximum effort workouts every day. This can lead to staleness, exhaustion and injury. Rest and recovery, built into your workout program, will keep your workouts productive and your body healthy.

Use "active recovery" to maximize time and avoid over training. Active recovery or active rest is productive recuperation performed between exercises or even between workouts. For example, gentle stretching exercises between strength exercises will allow you to rest those hard working muscles without requiring total inactivity. Active recovery in between interval training (slow jog in between runs) will built up your anaerobic capacity.

Alternate your intensity in training throughout the week. One or two days of hard training should be followed by an equal number of easy days. Don't feel guilty. Rest and recovery is not the same as skipping a workout. Successful athletes and fitness enthusiasts on every level build this crucial component into their training programs. One day rest a week will enable you to have mental and physical recovery.

Choice of activities or exercises within your program should vary. Performing the same type of exercises, at the same intensity every workout, can set you up for burnout or injury. Your body will also adapt to the same routine day after day, and you may experience diminishing returns for your efforts. Changing your activities and your routine will keep your body challenged, as it has to adapt to each new stimulus.

Do not forget to 'listen' to your body. Your body can trigger signals telling you that you are undergoing stress, fatigue or staleness when you legs refuse to run or telling you that you may get an overuse injury if you persist further. So take a rest and you body will rejuvenate you and you will find that the next few days of workout will be fun.

Adapted from "Building Rest and Recovery" - Dave Spence