While consistent exercise is important for building fitness, improving endurance, increasing strength, and losing weight, there always comes a time when a break is necessary. However, many people worry that taking a rest day could undo the results of their hard work.
Can you work out every day? It depends on the type of physical activity
Physical activity and a healthy lifestyle bring numerous benefits, which is why more people are going to the gym and engaging in sports. For some, it’s a non-negotiable part of their daily routine. On the other hand, many believe that breaks are necessary to allow the body to recover.
Jessica Baldwin, an instructor at the School of Health and Kinesiology at the University of Nebraska, explains that everyone should aim for 30 minutes of daily activity that stimulates the cardiovascular system. However, when it comes to strength training, you shouldn’t work the same muscle group two days in a row because the muscle fibers need up to two days to recover. "Everyone should strive to be active for at least 30 minutes a day. Cardiovascular exercises can be done daily. However, you shouldn’t train the same muscle groups every day during resistance training. Muscles need 24 to 48 hours to recover before you work that same muscle group again," Baldwin explains.
Taking breaks helps avoid overtraining. Don’t ignore these warning signs
The good news for fitness enthusiasts is that you won’t lose progress if you occasionally take a break from working out. In fact, it can help you make faster progress. If you train too frequently or push yourself too hard, the consequences can be serious. It might be time to take a few days off if you experience:
- decreased performance,
- chronic fatigue,
- loss of motivation to train,
- prolonged soreness.
