Show Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — By — Updated on June 24, 2019
With the possible exception of Bruce Banner’s, muscles need a certain amount of rest in order to strengthen and grow. But while some say muscles need one to two days of rest to recover from exercise, this might not be a one-size-fits-all timeline. Whether they’re in it for health, happiness, or an upcoming vacation, many gym-goers want to look and feel a certain way — and fast. But in the process of strengthening the legs, chest, or any other muscle group, rest is just as important as reps. And for many individuals, not taking an occasional rest day could lead to overtraining, which can mean decreased performance, elevated blood pressure, decreased immunity, disturbed sleep, and more. Physical exercise, from lifting weights to running intervals, damages muscle fibers and can create that all too familiar soreness (and dread at the sight of stairs). Reduced range of motion, diminished muscle strength, and swelling are all common. Inflammation happens as the muscles begin to heal. And it’s during rest periods that muscles have time to recover and rebuild in stronger formations and increase in size. Peake JM, et al. (2017). Muscle damage and inflammation during recovery from exercise. DOI: 10.1152/japplphysiol.00971.2016 Yep, turns out that strength and muscle gains actually occur outside the gym, during periods of rest, not inside the weight room, according to the American Council on Exercise (ACE). As runner Christie Aschwanden writes in her bestselling book “Good to Go,”muscle pain can peak 24 to 72 hours after a hard workout. This discomfort is often called DOMS (delayed-onset muscle soreness), and it’s why a minimum of 24 hours of rest is optimal after a workout. The recovery period could extend to two to three days, or even a week, depending on the type and duration of the workout, according to research from the ACE Scientific Advisory Panel. Some professional athletes incorporate several weeks of rest after a competitive season. Other factors include how intensely you work out, how often you work out, what you eat, whether your body is used to the particular movements, and the duration of exercise. With so many mixed messages out there, one thing’s for sure: Some amount of rest in your exercise routine is crucial to enhance muscle growth, and to avoid overtraining. Still, your muscles may not need to take a total break from movement in order to fully recover. Some experts say that active recovery — such as massage and light exercise — is often more effective than passive recovery, or complete rest. Good, low-intensity exercise can include swimming laps, yoga, taking a walk or a light jog, an easy bike ride, even flying a kite — anything that gets your blood flowing without overworking your muscles. You can also look to more mellow treatments to speed recovery, including icing, heating, static stretching, and massage therapy. (Don’t forget about the trusty foam roller!) One survey found that athletes used activities such as massage, cold water immersion, contrast baths, and stretching as recovery methods. Sleep, however, topped all other recovery methods in popularity. Crowther F, et al. (2017). Team sport athletes’ perceptions and use of recovery strategies: A mixed-methods survey study. DOI: 10.1186/s13102-017-0071-3 An interesting finding from a small 2017 study: Active recovery and cold-water immersion showed equal effectiveness in reducing post-exercise inflammation and soreness. Peake JM, et al. (2017). The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise. DOI: 10.1113/JP272881 A review of the research, on the other hand, found massage to be the most effective post-exercise method for relieving soreness and fatigue. Dupuy O, et al. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. DOI: 10.3389/fphys.2018.00403 Another way to speed recovery: Pay attention to proper post-workout nutrition, including adequate amounts of protein. There’s no magic formula for optimal days of rest. Take your fitness level, intensity, frequency, and duration of activity into account, and look for signs that the body needs a break, like chronic muscle, joint soreness, or a noticeable drop-off in what your body can handle. Be sure to recognize the difference between soreness and pain and, most of all, don’t be afraid to take some time off. Last medically reviewed on June 29, 2015
Whether it just feels too hard or you become injured, sticking to any new routine is a challenge both mentally and physically. When taking on a new workout schedule, our bodies can experience many symptoms. These can range from feeling run down to tenderness, muscle soreness, and debilitating pain. All this can add up to Delayed Onset Muscle Soreness or DOMS. Symptoms of DOMS may not set in right away. They often show up hours or days later. To help you stay at the top of your game and out of pain, we’re giving you easy ways to fend off this syndrome and workout fatigue in general. How to Avoid Workout FatigueThe CulpritDelayed Onset Muscle Soreness or DOMS, can be experienced by both beginners and seasoned athletes. The pain usually starts to kick in between 12-24 hours after exercise. Unlike the acute type that occurs during a workout, it reaches its peak between 24-72 hours after exercise. Despite the widespread occurrence of DOMS experts aren’t certain of the cause. Many believe it is caused in part by muscle damage, inflammation, connective tissue damage, and muscle spasms. Yoga has been shown to reduce inflammation. Check out Aaptiv’s yoga workouts in the app here. Exercise to help avoid injuryEven though it may seem counterintuitive, giving up on going to the gym isn’t the way to avoid injury. You should exercise; but, you must warm up prior to starting a workout and stretch at the end of your routine. Stretching pre- and post-exercise can ensure that your muscles are eased into working out and then relaxed gradually when the work is done. Start your next Aaptiv workout by doing the Elliptical Stretch Prep which gets your body ready to be challenged. It is a perfect lead in to a demanding workout such as Hello Ellip. Once your workout is complete, cool down with the Release Tight Hips and Hamstrings yoga routine which can calm and soothe your muscles. Banish inflammationAvoiding inflammation and muscle damage starts with eating a diet rich in whole grain starches, veggies, and Omega-3 fatty acids—all of which minimize inflammation. Try eating 2-3, four-ounce servings of salmon, codfish, halibut, or mackerel weekly to load up on beneficial fatty acids. If you’re not a seafood lover ask your doctor about supplements such as fish oil. Avoiding inflammation also has a lot to do with your immune system and almost 70% of the cells of our immune system lie in our gastrointestinal system. Support your gut health with a dose of probiotics either by taking a supplement or eating probiotic-rich foods such as yogurt. Feed your musclesA good rule of thumb is to consume a light meal that contains protein (sans saturated fats) prior to exercise. The American Heart Association also suggests eating whole grain cereals, whole wheat toast, brown rice, fruits, and veggies to get sufficient energy. If you are short on time, an apple or banana with nut butter will also do the trick. Also, don’t skip water prior to exercise! A study published in the American Journal of Sports Medicine suggests that dehydration limits strength, power, and endurance. Similarly, at the end of each workout session, we need to refuel. Rehydrate by consuming something high in electrolytes such as watermelon juice mixed with water. Then, eat carbs and protein within 20-60 minutes after exercise to help with recovery, so you can get back to the gym without excuses. The TreatmentIf you are already experiencing DOMS, check with your doctor. Some treatments may include rest, ice, compression, elevation (also known as RICE), and OTC nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen. Your doctor can help you determine the right treatment. If you’re looking for the right workouts that fit your lifestyle, take Aaptiv’s fitness quiz here. |