Many of my clients tell me that they can’t find time to exercise and eat healthy while working the nine to five grind. I agree the hectic modern-day schedule leaves us with little time for a movement that makes us feel better and is good for our health.

A few years back, when I was suffering from perfectionism- yes, I’m a recovering perfectionist, my healthy-to-do list was a mile long; cut down carbs, count my macros, lose weight, build muscle, build mileage, turn off devices before bed, blackout the room at night, and on and on it went.

Honestly, just sticking to the list started stressing me out more than anything else. I wanted to have time to check all these things. I’m glad I walked away from that approach and have started keeping things simple, like eating whole foods, going slow with my running mileage, and including recovery days in my training cycle.

The good news is, that you don’t have to be deadlifting 300 pounds, counting carbs, and working out 60 minutes a day to live a healthy and non-sedentary life. Research suggests that small bouts of exercise are as effective as continuous exercise over a period.

A little bit of something is better than a whole lot of nothing.

How Much Exercise is Good Enough?

A meta-analysis of research studies shows that 75 minutes of exercise per week, which could be just a 15-minute walk or jog every day, resulted in a 14 percent lower risk of heart disease (1).

If you consider the intensity of the exercise, then just five minutes a day of physically strenuous exercise provides many benefits. A study conducted on runners found that participants who ran 10 minutes a day weren’t different than those who ran 150 minutes a week (2). This means as little as 10 minutes of vigorous exercise can give the same health benefits as a longer exercise duration.

The bottom line is to work out as much as you can. If you don’t work out at all, start moving a few minutes a day. If you walk 10 to 15 minutes a day, then do more.

How to Fit Exercise in the Busy Workday?

High-Intensity Interval Training-

HIIT or High-intensity interval training, is an easy solution for getting your workouts in a short amount of time.

A research study shows that low volume, high-intensity workouts of only 28 minutes per week- two 14-minute workouts per week led to significant improvement in VO2max scores, blood pressure, and waist circumference (3).

Workouts don’t have to be high impact if you are worried about joint pain. There are many options of high-intensity exercises to choose from.

Get a Healthy Dose of Nature-

It’s not all about high intensity, though. Low-intensity exercise is equally good for you. Nature is medicine, especially when combined with movement. The use of outdoor natural environments for physical activity and health is not new. We are born to move in the outdoor environment, and we still share the innate affiliation with the great outdoors (4).

Get some green exercise every day for 10 to 15 minutes. You will get your daily movement and an enhanced mood because of the elevated serotonin levels.

We are born to move in the outdoor environment, and we still share the innate affiliation with the great outdoors

Don’t Underestimate Household Chores-

Although following a regular exercise plan is good for consistency and health benefits, don’t underestimate the daily movement you get from household chores. Research shows that the incidental exercise you get from walking in a grocery store, going up and down the stairs, gardening, landscaping, and cleaning the house account for movement for better health too.

Conclusion

It might sound like a new exercise trend, but research strongly suggests that you can enjoy the health benefits of exercise by moving as little as 10 to 15 minutes a day. Try the three exercise modes to get more movement in your busy workdays.

References –

1-      https://doi.org/10.1161/CIRCULATIONAHA.110.010710

2-      https://doi.org/10.1016/j.jacc.2014.04.058

3-      3-https://doi.org/10.1186/s12967-020-02592-6

4-      doi: 10.1186/2046-7648-2-3

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If you wonder what obesity is and how to stop it, you aren’t alone. The good news is that fighting obesity doesn’t have to be complicated. The key is to adopt a healthy lifestyle. Improving eating habits and increasing physical activity can help prevent obesity.

We are all a grain of sand on this beach of life. If every grain of sand takes the responsibility to be healthier with their resources, then soon, we will be able to have a healthier society and world.

What is Obesity?

Obesity is a disorder of energy balance, energy in equals energy out. Weight is steady when power is balanced. When our bodies have a positive energy balance, the extra energy is saved in fat. Obesity is an excessive fat accumulation in adipose tissues.

Causes of Obesity

There are many causes of obesity.

Family Influences-

Our environment affects our food choices. Family members tend to share the same eating habits. Obesity runs in families; although genetics might play a role, families also have the same patterns that lead to obesity.

Lifestyle Choices-

A diet high in processed foods and bigger portions can lead to an energy surplus and storage of body fat when paired with a sedentary lifestyle. Having poor sleep hygiene can cause a positive energy balance. Many external factors like work and finances that can add stress to your life also cause obesity.

Medical Cause-

Some diseases and medications can lead to weight gain. Conditions like hypothyroidism and crushing’s syndrome can cause weight gain. Certain drugs like antidepressants, anti-seizure medications, and diabetes medications also lead to weight gain if appropriate adjustments to diet and activity aren’t made.

How to Combat Obesity

Obesity can be prevented by following a healthy lifestyle. A healthy lifestyle means eating healthy foods, not starving yourself, listening to hunger cues, exercising regularly, and staying active.

Here are some simple changes you can make.

Eat Five a Day-

Consume fresh fruits and vegetables daily. Aim for five to ten servings of whole fruits and vegetables. A generous intake of fruit and vegetables assists in weight management because they are high in micronutrients, high in fiber and water, and low in calories, producing a satiating effect (2). The satiating properties of fruit and vegetables will reduce the consumption of energy-dense, nutrient-poor foods like processed snacks. Adults who eat five fruit and vegetable per day have a lower risk of cardiovascular disease and cancer by 13% (3). Also, the risk of respiratory infections is lowered by 35% if you consume five servings of fruits and vegetables daily (3).

Eat Three Meals a Day-

This might sound contrary to what you have heard: eat small multiple meals. I believed it myself but, let me tell you, eating three square meals a day helps your metabolism and energy intake. Eating three meals a day gives your body enough time to digest and process the nutrients. Science supports that eating three meals a day has benefits, including weight loss, lower cholesterol, and reduced risk of diabetes (4).

Cook at Home-

Cooking is simple. If there is one life skill you should learn, it’s cooking. Cooking at home helps you control the ingredients and calories without counting them. Preparing food at home, you can use more fruits, vegetables, and whole grains in your recipes than processed restaurants food (5). People who prepare meals at home are less likely to develop type 2 diabetes (6).

Exercise and Stay Active-

Exercise is a helpful way to combat obesity. Often, people are stuck with the choice of diet or exercise. Ideally, combining exercise with a healthy diet is a more effective way to adopt a healthy lifestyle. Aerobic exercise and resistance training both are important for a healthy body. Cardiorespiratory fitness can significantly reduce diseases related to high BMI (7). Fit individuals with excess body weight have a lower mortality rate due to chronic illnesses (7). The key is to stay active throughout the day. You can incorporate more movement by using a standing desk, taking walking breaks, and stretching throughout the day.

Make Time for Destressing Practices-

Chronic stress increases cortisol level in your blood, leading to weight gain and all the negative effects associated with weight gain. Stress can change your appetite and cause cravings. Incorporating ways to beat stress during the day can help you relax. Some of the ways to help are going for a run, daily walk, practicing yoga or tai chi, meditating, spending time with your pet, and getting together with friends.

Practice Good Sleep Hygiene-

Sleep is essential for a healthy lifestyle. We overlook the importance of sleep, but it helps prevent obesity. Short rest, six to seven hours of sleep, is linked to a higher body mass index (8). Research has shown that late bedtime is associated with unhealthy body mass index over time. Practice good sleep hygiene by relaxing before bed and consistent bedtimes to improve your health.

Try to use these tips to adopt a healthy lifestyle for yourself and your family.

References

• doi: 1038/nature05485
• doi: 3390/nu10111626
• https://doi.org/10.1161/CIRCULATIONAHA.121.053293
• doi: 3390/nu11040719
• doi: 1017/S1368980014001943
• doi: 1371/journal.pmed.1002052
• doi: 1016/j.pcad.2013.09.002
• doi: 1016/j.orcp.2020.03.004

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Trail running is more technical than road running. It would help if you had different gear and metrics to measure your performance on trails. It involves more stress on your body and mind because you always pay attention to the terrain with all the twigs and turns.

Some of the tips for transitioning to trail running are:

Go Easy with Mileage – We all want to get the same mileage as the road on the trails. I am learning that’s the mistake I’ve been making. Build the mileage slowly on trails to avoid injuries. Running on the trails requires more effort and energy.

Change Your Shoes – Road running shoes are lightweight and keep you fast on paved surfaces. On trails, you’ll need stability, traction, and durability to protect you from uneven surfaces. Visit your running shoe store to get fitted for a good trail running pair. You can check out some trail running shoe recommendations here.

Go Hybrid – You don’t have to ditch road running altogether. A hybrid approach where you alternate trail running days with road running can be great for your body. The softer trails will give your joints the cushioning they need. You will be able to work different muscle groups on the trails and paved roads, leading to a better running economy on the road.

Strength Train – While strength training is essential for all runners, it’s crucial for trail runners. Try glute activation exercises with bands and plyometric exercises to build glute strength. Strengthening the lumbopelvic hip complex, especially the lower back, with exercises such as dead bugs and planks will pay you a high dividend in the form of better performance. Add agility drills for better reaction time.

Performance Metrics – Trail running calls for different metrics. Your pace will be much slower than your road runs, and it won’t be as steady either. Monitoring power and heart rate will give you a better measure of the running workload on trails.

You might be surprised that trail running doesn’t feel as natural as road running initially. Don’t be discouraged; your muscles will get stronger, making your trail runs much more pleasant with a little bit of practice and time.

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While you may not change the weather, you can take some steps to feel better during the winter months. The best cure for winter depression is to exercise your way through the winters. Not only will you keep the blues away, but you’ll be keeping fit simultaneously. Read on to find more tips for fighting off winter blues.

Embrace Outdoors

Wrap-up in some warm clothes and brave the weather. Wear layers that you can easily strip off as your body temperature rises. Make a playlist of your favorite music to stay motivated. Embrace the wind, rain, and snow. Find your inner child by running, cycling, and jumping over the puddles and icy patches. You will have so much fun doing it. Sign-up for skiing, snowboarding, or ice-skating lessons for a more structured approach to staying active. Taking classes will give you a result-driven structured approach, a sure confidence booster.

Join a Training Group

The best way to start the day is with some exercise. Can’t bring yourself to get out there on your own? Book an exercise class with your friends. You will wake up on those cold winter mornings because your friends rely on your support. Do you want even more out of your mornings and want to make new friends? Why not join a running club? Joining an early morning running club is a sociable way to move with others. You’ll feel superb at the end of your running session.

Join a Virtual Fitness Class

This tip is simple to execute, and you can stay active in your pj’s. Pj’s are just fine if that’s how you like it during winters. You can join many virtual fitness classes offered by virtual gyms. Plus, you’ll connect with like-minded people who will sweat with you. You don’t need fancy equipment or tons of space. It would be best to have a small workout space, yoga mat, and weights to move around. Try Tone and Strengthens virtual fitness classes where you will get structured workout classes led by certified trainers.

Get Enough ZZZ’s

The easiest way to boost your mood is to rest up. Sleep is a massive component of elevating your mood. One of SAD’s infamous symptoms is insomnia, which starts in fall and winter due to a lack of natural sunlight. According to endocrinologists, our circadian rhythm can get disrupted without a regular sleep cycle, disrupting hormone production. If you are going to get in an early morning workout, I recommend that you catch up with your sleep at the other end of the day. Rest and recovery are essential parts of working out. Getting enough sleep and maintaining a consistent sleep schedule can help you combat the winter blues.

Eat Right

Nutrition is as important as staying active to combat the winter lows. Winter season calls for an extra supply of vitamin D and serotonin-rich foods. Vitamin D levels are low during the winter months due to sunshine. Try eating vitamin D-rich foods and supplementing vitamin D during the winter months. Foods high in vitamin D like fatty fish, fish oil, tuna, and mushrooms can improve mood. Serotonin is a vital hormone that regulates our mood, feelings, and focus. Foods that boost serotonin-like spinach, eggs, hazelnuts can help fight winter blues. 

Try taking these steps to help minimize the effects of feeling down during the cold and dark winter days.

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I was surprised to find a research study that found, exercise in the afternoon produces a superior metabolic effect than morning exercise (1).  Then I came across another study that found the body’s temperature rises throughout the day and peaks in the afternoon (2).  

Here’s why working out in the afternoon or early evening might be more beneficial then the morning workouts.

Higher Body Temperature

Human body temperature peaks in the afternoon, which means you’d be able to push harder in the afternoon (2). When the body temperature rises, scientists believe that muscle strength and cardiovascular endurance also peak.

Optimal Hormonal Profile

Our hormonal profile is optimal for muscle growth and strength in the afternoon. Testosterone, a hormone needed for muscle growth (4), is higher in the afternoon than in the morning. On the other end of the spectrum is cortisol, the stress hormone that isn’t optimal for muscle growth. The cortisol levels peak in the morning and then gradually decrease as the day goes on. So, exercising provides the perfect hormonal levels for optimal muscle growth later in the day.

Protein Synthesis Pikes

Protein synthesis pikes later in the day, which means that you can maximize your body’s ability to recover (1). Protein synthesis is affected by the circadian rhythm. Science proves that removing circadian input by exposure to either extended periods of darkness or light hampers muscle growth (5). Activity or resistance training later in the day promotes muscle protein synthesis at night (6).

Higher Glucose Levels

Exercising in the afternoon is metabolically superior to morning exercise because you aren’t in a fasted state. You’ve had breakfast and snacks. When you eat, your blood sugar levels go up. Sugar in the form of glucose is the fuel for higher intensity workouts. You will be able to push harder during your afternoon workouts. Exercising in the afternoon is more beneficial for skeletal muscle insulin sensitivity (1).

Increased Endurance and Power

Working out in the evenings can increase your physical capacity, aerobic capacity, and strength output (3). Exercise training in the afternoon induces a more profound increase in maximal power output (1).

The best time of the day to work out is when you can work out. But I’ve to say, after learning all the benefits of exercising in the afternoon, I’ll leave my speed training and hill repeats for afternoon sessions from now on when I may get more bang for my buck.

References-

1- https://doi.org/10.14814/phy2.14669

2- DOI: 10.1111/j.1600-0838.2010.01212.x

3- https://doi.org/10.1002/mus.20529

4-DOI: 10.1152/jappl.1989.66.1.498

5- https://doi.org/10.1073/pnas.2012450117

6- doi: 10.3389/fnut.2019.00017

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You don’t need a lot of equipment to get started. Some of the fittest bodies and athletes have been sculpted in very low-tech gyms and home gyms. All you need is the commitment and desire to move and a targeted plan. A targeted fitness plan with an end goal can be superior to a commercial gym where you must wait your turn to get on a machine.

Here are a few tips to get you started with home fitness routine.

Designate Space & Time

Designate a small space in your home to get into working out. The space can be a small corner as big as a yoga mat. That’s all what’s needed. If you can spare some more space, then get a shelving unit to store your equipment. You can personalize this space and room by painting it a color that inspires you and hanging some motivational quotes on the wall.

To get into the habit of working out you can schedule 30 minutes on your calendar before, during or after work. If you are just starting out after a long break, then the best way to build this habit and start working out is doing simple body weight moves twice a day. Habit stacking a habit building technique by James Clear, works best. Attach a simple workout routine to an existing habit that you do not matter what. For example, doing 20 squats and 1 minute plank before your morning coffee and evening tea.

Take Small Steps

Big changes start with small steps. You cannot have a six pack in two weeks, and you cannot run a marathon in four weeks. Start small, adding exercises and miles in your routine at a pace that is reasonable for your life. Avoiding an all or nothing mentality is key to success. Starting with a 15-minute workout routine and building it up to an hour will take time. Plus, you want to give your body enough time to adapt to the exercise stimulus. Even five minutes of exercise is better than none.

Equipment’s Not an Issue

Don’t worry about equipment a whole lot. Effective home training calls for minimal equipment.  Your body weight is your best asset. Having a set of adjustable dumbbells and yoga mat will give you a great workout. Try to mix up your home training with a lot of body weight exercises or portable exercise equipment. I personally like using resistance bands for extra resistance since they are portable.  This way you can stay up with your fitness training even if you travel and won’t have an excuse to break the habit. Once habits break, they are challenging to reinstate.

Invest in Active wear

Now, I am a very frugal shopper, but I won’t save on active wear. There are many reasons. What tou wear to work out matters. You’ll stick to your routine if your workout clothes are breathable, stylish, sweat wicking and provide functional comfort.  You don’t need to break your bank but invest in active wear that inspires and empowers you to workout.

Pro tip- Keep your workout clothes handy. If your closet is far from your home office, then hang the clothes in a nearby restroom. Wear your clothes and training shoes 15 – 20 minutes before your workout. It will get you in workout mode and you can get warmed up by picking up toys and vacuuming.

Use Technology

People who succeed at getting stronger and better are the ones who have a plan. For years even I thought that successful people had something that I did not have a magic wand maybe. Now I know what they had was a great plan to succeed.

You don’t need to go far from home to find the fitness training plans. You can find many on demand workouts on your fingertips now a days. Try our virtual fitness library.You can create your own playlists and rock the music while working out at home.

You Control the Intensity

At home workouts can be as hard as you want them to be. You don’t need those fancy machines for max workout benefits. Simple but effective exercises like squats, lunges, and pushups can make up a workout which can be very easy or very hard. You control the intensity dial. Add jumps and balance elements to these moves and you will have your heart rate up in the red zone in no time.

Setting up a home gym is a small step to a better you. Creating an inviting and invigorating space will further your effort to make working out a habit.

The post Tips to Effectively Workout at Home 0 (0) first appeared on Tone & Strengthen.

• Are most likely to do it
• Feel most energetic during the day
• Don’t have excessive distractions

Setting aside time to exercise can be challenging. It’s essential to squeeze in as much as you can of it. You can work out morning, afternoon or in the evening. Some of my client’s love getting out at 5 a.m., and some frown if I mention a 12:30 p.m. workout session. Are there any perks of working out in the morning? Yes, there are! There are also many benefits of afternoon and early evening workouts. Those perks are listed below, but eventually, it comes down to keeping up with the workout commitment. If you’re not an early bird, then don’t force it.

Read on to find out the benefits of working out at specific times of the day.

Benefits of Morning Workouts

Working out first thing in the morning is beneficial (1). After waking up, the body has elevated cortisol and growth hormone levels, both of which are important for metabolism and aid in fat burning. You’ll probably want to keep your fasted workouts at a lower intensity if you start feeling fatigued midway through your training. Another benefit of morning workouts is that early morning exercising may shift your body’s clock earlier (2). You’ll be able to sleep better earlier at night.

Benefits of Afternoon Workouts

A lunchtime workout is an equally good choice, especially if you plan to push the limits and turn up the workout intensity. You’ve had a meal by then, and your blood glucose levels are higher than in the early morning fasted state. Our body uses blood glucose for high-intensity workouts. Afternoon workouts can give you a performance boost. Want more incentive to use your lunch break for activities. Here it is. Research suggests that people burn 10 percent more calories in the late afternoon and early evening (3). Who wouldn’t like that?

Benefits of Evening Workouts

Evenings are the most convenient workout time for many people. Early evening workouts are as good as afternoon workouts. I envy people who can work out between 1 p.m. and 6 p.m. Oxygen uptake rate is faster in the evening (4). Which means you can work out longer and more effectively. Evening workouts might make you less hungry too. A recent research study found that evening workouts over a period can reduce the hunger hormone ghrelin (5). This year I’m trying to schedule an early evening workout before cooking dinner. So, if the evening is the best time for you to get your workout in, go for it.

There’s really no wrong time to exercise. The quality and consistency of your workout are more critical than your training time. So, the most optimal time to work out is the one that you’ll consistently be able to keep.

References

1- Doi.org/10.1210/jcem.86.6.7566

2- Doi.org/10.1113/JP276943

3-DOI:10.1016/j.cub.2018.10.005

4- DOI:10.1080/07420520701420691

5-Doi.org/10.1113/EP087455

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There are many recovery techniques that you can use. Here are five of the most employed and effective muscle recovery techniques:

Ice Bath- Ice baths are a widespread muscle recovery technique used by elite marathoners like Paula Radcliff. The method works by constricting blood vessels. When the athlete gets out of water, the rapid temperature change leads to rapid dilation of the blood vessels, which delivers oxygen and nutrients to the muscles. Research shows that an ice bath after intense exercise can reduce the onset of delayed muscle soreness compared to basic rest. 

Massage- Massage can help loosen muscles, increase oxygen, and blood flow to muscles. Massage improves muscle circulation, bringing the nutrients like amino acids and metabolites faster to muscles to help repair torn muscle fibers. Try to schedule a massage on your rest day or the evening of your intense workout.

Foam Rolling- Foam rolling is a self-myofascial release tool. It helps speed up recovery from muscle soreness and tightness. It’s a very cost-effective way to give yourself a deep tissue massage before or after a workout. Before a workout, it brings blood flow to the muscles, and after the workout, the increased circulation helps decrease spasms and delayed onset muscle soreness.

Contrast Therapy- Contrast therapy or Kneipp’s method is used by alternating between hot and cold baths. You can contrast between an ice bath and a hot shower for 30-40 seconds. Repeat this 4-5 times or as much as your body can handle. Contrast therapy increases blood flow to the muscles the same way an ice bath does and speeds up the removal of lactic acid.

Compression Garments- Compression garments are tight, compressive clothing made from nylon or spandex. They’re worn not only by athletes to improve performance and recovery. Although the accurate method behind compression garments is still unknown, some research suggests that the blood reduces creatine kinase, a well-known biomarker of muscle damage. This reduction in creatine kinase improves the elimination of waste products and muscle tissue repair.

No matter where you are currently in your training cycle, I suggest adding some recovery time to your routine. It will enhance your performance in many ways and prevent injuries. Consider trying one of the recovery techniques mentioned above.

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Fitness coaches build a personal relationship with you and help you reach your goals while focusing on mental, physical, and social health. You get the support to be successful.

Want to learn more benefits of hiring a fitness coach? Here are a few:

Education– Fitness coaches want to empower their clients with knowledge. The most important reason for working with a fitness coach is to educate you on all aspects of health, fitness, and exercise. They want you to do well in your fitness journey. Knowing which muscles to work, proper form, and nutrition is necessary to maximize effectiveness and reduce the risk of injury. You won’t find this type of comprehensive good for your fitness education on DR. google.

Personalized Program– Every individual is unique. That means everyone’s fitness abilities and requirements are different. One person can be an elite bodybuilder looking to compete, while the other can come from an injury. A fitness coach will meet you where you are. For example, if you had an ankle injury and are coming back after it, a fitness coach can help you rebuild the muscles and improve mobility. A fitness coach’s expertise can help you with a customized approach.

Goal Achievement– When we start training, we expect to achieve goals like tomorrow. Whatever your goal is, weight loss, muscle gain, or increased mobility, these changes take time to show. When your goals aren’t realistic, it’s easy to get discouraged and have anxiety from this experience. Fitness coaches help you set real and measurable goals. They assess your current fitness level, help you carve out a plan to achieve your goals, and track your progress. 

Motivation– Motivation can be internal or external. You may have some intrinsic motivation to work out, like coming off the blood pressure medication or improving your posture after sitting on the desk for hours. But there are always distractions around us, which can cause loss of motivation. Fitness coaches can motivate you to make it to your workout sessions regularly. 

Fitness coaches observe your behavior and guide you through behavioral modification principles. They can help you overcome the mental barriers that keep you in a bad habit loop.

Accountability– Accountability, and motivation go hand in hand. There are  many times we have gone to bed and said, “Tomorrow I’m going to wake up, go to the gym first thing in the morning!” You hit snooze when the morning comes and stay in the warm bed. A fitness coach will keep you accountable. You are investing your money which is a commitment device of its own. We all want to slack from time to time. A fitness coach will push you to your session and let go of the other temptations. 

Variety of Workouts– If you go to the gym without a plan, you wander from machine to machine not knowing what to do. A fitness coach can help you find a purpose for each training session. If you are already working successfully, fitness coaches can bring an objective eye. They can make necessary adjustments to make your workout more interesting, more challenging, or even just more fun.

Coaches provide unique workouts from their expansive exercise library. It will keep your body guessing and you interested in your workouts. Say goodbye to plateaus. 

Wellbeing– Research shows that physical exercise can help with mental health challenges such as depression and anxiety. A fitness coach is much more than just a trainer. They help you achieve your fitness goals, but they will also help you with other wellness goals like drinking more water and getting enough sleep.

There are so many reasons why a fitness coach is essential to achieving your fitness goals. A fitness coach can keep you accountable and moving forward in reaching health goals even in busy times like holidays and busy workdays!

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This past year has been an eye opener for me when it comes to recovery. I started scheduling a full day off in my week. My workouts have been more effective, and I feel better on the days I work out. I have realized that rest and recovery are vital for optimal performance, injury prevention, and progress in your fitness goals.

I am a fitness trainer and coach; my work requires teaching and training daily. I love what I do, but it’s physically demanding work. When I was training for Marathons this year, I started adding miles but kept the same workload. I have high-stress levels with the responsibilities of virtual fitness business expansion, including teaching many fitness classes. On top of that, I added the extreme amount of physical stress with twice-daily workouts.  I love running too and participating in races, but my physical stress balance was totally off. Believe it or not, mental stress and physical stress both, must be accounted for while training.

Why Recover?

According to research, exercising too much without resting enough in between can lead to low testosterone levels and high cortisol levels, the stress hormone. These hormonal changes can cause loss of muscle tissue, weight gain, and excess belly fat.

If you don’t let your muscles recover between workouts and give them at least a day off, you put yourself at risk of overtraining and getting injured. Repeated stress from exercise causes small tears that can strain muscles. Plus, the cumulative workout time and intensity can increase the cortisol level in your blood and lead to hormonal issues, muscle imbalances, and injuries.

Like me, many athletes understand the importance of training but don’t understand that rest and recovery are a part of training. Rest allows the body time to repair and strengthen itself in between workouts. Recovery is where your body adapts to that stress of exercise.

This year I learned that if I pushed hard a few days a week and added enough recovery days to bounce back, I could be a better athlete and a better coach. It turns out I love rest days now.

Three R’s of Fitness Training

Here are the three Rs of training that should be part of any balanced training program.

Relief- It’s normal to feel tired after exercise; however, feeling fatigued and constantly being tired and sore isn’t normal. It happens when your body repeatedly doesn’t fully recover after the workout. You can feel excessively drained all day. Make sure you just put your feet up on your rest days and keep it to light activities like taking your dog for a walk. Your body needs relief from constant physical stress.

Rest- Let’s talk about the zzzzs. Sleeping is vital for recovery. Make it a priority. To overcome the physical and mental demands of hard training days log-in at least eight hours of sleep. It is also one of the easiest ways to repair muscle damage. Our body’s reaction to lack of sleep includes a slower metabolism, higher heart rate, mood fluctuations, a weakened immune system, and less control over what we eat.

Recovery- In the exercise physiology text, recovery includes physiological functions returning to homeostasis, refueling energy stores, and refilling cellular energy enzymes.

Food is a major component of recovery. Eat a well-balanced meal with good protein and carbohydrates sources on your rest days. Protein is especially important to rebuild your muscles. 

Another way to restore balance to your body is by massage. Massage from a therapist or self-massage with foam rollers is an excellent way to break adhesions and get the blood and oxygen flow back to muscles.

Try taking the time to make rest and recovery a priority in your training regimen. Your body and mind will thank you, and your training will benefit from it.

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