Issue 147

November 2016

Your rest day is the most important part of your training, so here’s 10 tips to master the art of taking it easy 

1. Get up & get out

Getting the sun on your back makes you feel good for a reason. It causes your body to absorb more minerals, helping you recover faster from training, according to the Journal of Bone and Mineral Research. All that Vitamin D is essential for a healthy lifestyle – although the effects are lost if you end like a lobster.

2. Go off-piste

This doesn’t necessarily mean hit the slopes – though that would be a great alternative to normal training. What we mean is do something different – light activity like a cycling, hiking or swimming. Cross-training will allow you to work different muscles to help recovery and improve your overall fitness. It’s also a great way to rehab injuries according to research in Sports Medicine.

3. Right recovery

You may not have the regimen of pre and post-workout to trigger your reward of a protein shake, but your body still needs to repair the damage done during the previous day’s training. The same goes for creatine and fish oil supplements. Just because you’re kicking back doesn’t mean you should hamper your recovery nutrition plan.

4. Take a splash

Explosive plyometric exercises are perfect for MMA conditioning, but they also become a whole other animal when you perform them in the pool. The Journal of Strength and Conditioning Research found that plyometrics in the pool reduce muscle stiffness, so to loosen up your legs, try jumping about in the local pool – just make sure you’re clear of the kids’ swimming lessons.

5. Hit snooze

This may not work too well if you also work full-time, but a weekend lie-in or extra nap will work wonders for your recovery. Researchers at Flinders University, Australia, found 10 extra minutes is often all you need. An afternoon siesta can boost supplies of your growth hormone, which is a powerful muscle-building and fat-loss ally.

6. Drink it down

Speaking of water, even when you’re not training, it’s imperative to keep on drinking it. Dehydration leads directly to a decrease in testosterone, according to the Journal of Clinical Endocrinology and Metabolism. The Mayo Clinic suggests drinking at least three liters a day to support an optimum supply of your chief muscle-building hormone.

7. Pop your cherry

Now we know what you’re thinking, so just settle down, stud. That could hardly be called rest. But loading your plate with antioxidant-rich cherries, or blasting them in your favorite smoothie, can reduce muscle fatigue and damage caused by training. Research in The British Journal of Sports Medicine suggested cherries should be an essential part of any athletes rest day menu.

8. Put the kettle on 

The secret behind the performances of the host nation’s athletes in the Rio Olympic Games may not have been acai berries after all. Researchers at Newcastle University, UK, discovered Brazilian mint tea has the same effects as pharmaceutical pain reliever, ibuprofen. Drink two or three cups through the day to hit your body’s refresh button.

9. Hot & cold

While there have been some reports that hot-and-cold treatment isn’t as effective as first thought, researchers at the Australian Institute of Sport maintain exposing your muscles to hot then really cold conditions boosts recovery. Most gyms have a sauna and plunge pool these days, but if you’re relaxing at home, a decent shower will work well, too.

10. Stretch it out

Last, but not least, and perhaps the most obvious of all – have a good stretch. The best way to ensure your tight bits get eased out is by joining a yoga session. Yoga increases stress-busting hormones and reduces pain – found research at York University, UK – so you’ll be more relaxed. Skin-tight pants are optional.