Rest is an essential part of every exercise regimen. After pushing ourselves hard and making the most of every workout session, it is important to give our bodies time to recover to prevent injury. Knowing when and how to rest in between reps and sets, as well as when to give yourself time to recover will make the process of getting and staying fit more enjoyable in the long term
When to Rest After Working Out
Rest Between Sets Is Important To Regulate Heart Rate
Studies have shown that allowing for adequate rest in between sets between strenuous, high-intensity workouts during your exercise sessions have a positive effect on your resting heart rate. When you work with one of our trainers, your routines will consist of a healthy mix of high-intensity and low-intensity exercises to ensure that you’re making the most of the time spent working out.
Rest Between Exercise Sessions Allows Bones, Joints, and Muscles To Recover
When we exercise, we put stress on our bones, joints and muscles. The impact caused by our movements causes microscopic cracks in our bones and joints, which in turn promotes healing and strengthening of our bones’ microstructure. Similarly, when our muscles are put under tension through vigorous exercise, our bodies respond by building more muscle cells leading to muscular growth.
In order to let our bodies repair themselves effectively, it is important to give yourself adequate time for your muscles and joints to recover in between exercise sessions. Generally, it takes muscles twenty-four to forty-eight hours to completely recover after intense strength training.
How To Properly Rest After Exercise
After an intense workout session, it is important to gradually bring your heart rate back down, and follow specific steps in order to help promote muscle recovery. Rest helps your body regain strength, as over exertion can cause muscle and tendon injury. Your personal trainer will incorporate rest into your program and ensure that you are receiving all the benefits from your fitness journey.
What Are “Cool-Down” Exercises?
“Cool-Down” exercises are low-intensity exercises that help you transition from high-intensity exercise to a state of rest. When you’re working with one of our in-home personal trainers, we will instruct you on how best to end an exercise session with a cool-down routine that suits the routine that you just completed.
Cool down exercises help keep your blood flowing, while gradually reducing your heart rate to prevent blood from pooling in your muscles. As part of your “Cool-Down” routine, you’ll also want to do static stretches to help reduce lactic acid buildup in your muscles, and prevent cramping and stiffness after exercising.
How To Sleep After Exercising
While exercising, our bodies release endorphins that keep our brain in a state of excitement. Exercise also raises our core body temperature as our heart rate increases and circulation improves. Both of these factors may make it difficult to sleep immediately after exercising.
I Can’t Sleep After Exercising, What Can I do?
The best, and safest way to help yourself sleep after exercising is to plan to finish your exercise one to two hours before you intend on going to sleep according to John Hopkins Medicine. It takes time for your body to reach a relaxed state after vigorous activities
Otherwise, if you happen to work out a little too late, there are some strategies to try and help calm yourself down and get ready for sleep:
- Dim the lights
- Stop using electronic devices 20-30 minutes before sleeping
- Consider practicing meditation or low-intensity yoga to help relax your mind
- Get in a comfortable and physically relaxed sleeping position
A Personal Trainer Can Help Guide You On Both Exercise And Rest Routines
Working with a personal trainer is a great way to ensure you’re properly exercising and cooling down after a workout, as well as develop a fitness plan that fits your schedule. If you would like guidance on how to live a more healthy, active lifestyle, contact us for a complimentary consultation.
Gera is the Founder and Head Trainer of First Class Personal Training with over 20 years of professional experience, not only as a personal trainer but also as a nutrition and wellness counselor and a post rehabilitation specialist.
