How does rest fit in?

So we all know we need to work hard to get stronger, but how does rest fit into the equation?  Rest is just as important in your training as work is.  REST IS SUPER IMPORTANT!! Too many people forget this part of their training.  Rest is so important and needs to be a scheduled part of your training.  So, do you plan a rest day?  Maybe you're wondering why you need to plan a rest day.  When you are training hard, your body needs a day to recover.  If you simply go hard all the time, your body will eventually break down. Anne Ahern Moore is a USAT coach and an amazing athlete.  She said, "Our bodies simply cannot sustain high intensity training day after day, week after week, month after month...Just as you can't continue to add floors to a high rise building without ensuring the building has a solid foundation to hold it-you can't build your fitness without endurance that comes with lower intensity training."  While she's talking specifically about endurance in training, much of what she says may also be applied to rest.  If we do not allow our bodies to recover, they break down.  This can result in illness, injury, a combination of the two, etc.

You may be thinking that you sleep 7-8 hours a night, therefore you are resting.  Technically, you are right. Sleep is rest.  But it's more than just sleep.  Rest also involves recovery.  What's the difference?  Rest is taking a break from the work.  Recovery is active.  It's the less intense days.  If you don't plan to rest and recover, you can plan to crash.  When you take the time to rest and recover, you allow your body to rebuild. This allows your immune system to work like it should because you're not always trying to repair while you tear down.  Your body can then metabolize fat instead of simply sugar.  You start to sleep better at night. Your hormone levels tend to better stabilize.  The benefits go on and on.

If you go hard six days a week, plan a rest day for the seventh.  I know.  That OCD, your inner athlete starts screaming, "You're going to lose everything we've been working toward!"  I promise that statement is not true.  In fact, the reverse is true.  Realistically, our bodies should only strength train, especially if you're going hard, 2-3 times a week with a recovery day in between.  The American Heart Association recommends that adults get 150 minutes of moderate to vigorous cardiovascular exercise every week.  How you choose to do that is up to you.  Maybe you strength train Monday, Wednesday, and Friday (of course alternating upper and lower body) and get your cardio Tuesdays, Thursdays, and Saturday.  Tada! Now, what's moderate to vigorous?  I like to say that you are comfortably uncomfortable.  You are going hard enough that you can tell you're working hard but that you can maintain it for a while (30-ish minutes).  Feel free to interject some intervals into your endurance/cardio training.  Throw in some hills or speed.  Be creative.  Have fun.  But, ALWAYS BE SAFE!!

Okay you guys, thanks for checking in with me.  If you have questions or comments, let me know.  Good luck with your fitness goals.  Stick with it.  You are amazing!  Thanks again.