Schedule Rest Days - Bodyweight/Calisthenics Training 016

Including Rest Days into your week of training isn't being lazy it is Smart. To avoid overtraining and possible injury your body needs time to recover.

First let's take a look at some of the signs and symptoms you may experience if your not allowing your body to rest regularly.

• Persistent muscle soreness
• Elevated resting heart rate
• Increased susceptibility to infections
• Increased incidence of injuries
• Irritability
• Depression
• Loss of motivation
• Insomnia
• Decreased appetite
• Weight loss

Rest is Key if you want to first avoid many of the above overtraining symptoms and secondly if you want to improve your strength and fitness level. If the amount of training continues to exceed rest periods, the end result will have you plateau, your performance will decline, you will get weaker and be at an increased risk of injury.
Tipping the scales one step further by introducing other external physiological factors into the mix such as illness (cold or flu), menstruation, long working hours or poor nutrition you've now got a recipe for disaster!

Here are some solutions to avoid finding yourself in any of the above situations

1. Take a break from training - plan 2 days a week to take off from exercising. If you choose to you can take a light walk or enjoying pilates/yoga
2. Incorporate a light training day - cut your workout time in half, reduce the intensity or level of resistance
3. Book a Sports/Deep Tissue Massage - this type of therapy can relieve tension in your muscles and restore balance. Regular massages can relieve stress on your joints and ligaments and reduce the risk of injury.
4. Self massage - using foam rollers or massage balls
5. Hot/Cold Therapy - can be on specific muscles or a hot bath / sauna for your whole body
6. Nutrition - Avoid having an extreme caloric deficit if weight loss is a goal it is best to do so slowly. Ensure you are eating enough healthy, nutrient dense foods to fuel your workouts and repair your muscles during recovery.
7. Split Training - for example if your training legs, wait a few days before you have another leg workout. During the days in between focus on other muscle groups in your upper body.

We are all privileged to have a free lifetime gym membership through bodyweight exercises. These exercises can be done anywhere and with diligent practice can be mastered!
Thank you for joining me on my Calisthenics Journey, I hope you feel inspired to appreciate the potential of your own body.