3004: Exercise Recovery Days - How Often Should I Take A Break from Workouts

[00:00:01] Wenn jemand Charles und Melanie gesagt hätte, dass sie nach ihrem Tinder-Match gemeinsam einen Channel mit Crazy Aufgaben starten, also wirklich crazy, fünf Tage auf einer einsamen Insel verbringen, eine Zipline an einem Gurt runterrasen, eine Million Views knacken, eine Wand mit Saugnöpfen hochklettern und Falschirm springen in Ägypten? Das hätten die beiden niemals geglaubt. Aber das ist das Ding mit Tinder. Es führt dich an Orte, die du nie erwartet hättest. Wohin es dich auch führt. It starts with a swipe. Tinder.

[00:00:29] Kennt ihr auch diesen einen Freund, der morgens einfach so ruckzuck aus dem Bett und danach aus dem Grinsen gar nicht mehr rauskommt? Der sogar noch vor dem ersten Kaffee unverschämt gut gelaunt ist und mit der Morgensonne um die Wette strahlt? Furchtbar. Ekelhaft. Wie kann man nur so... Ausgeruht sein? Ganz einfach. Trainiere deinen Schlaf und werde auch du zum Morgenmenschen. Mit der Galaxy Watch 7 oder dem Galaxy Ring und der Samsung Health App.

[00:00:55] Das ist eine Q&A edition von Optimal Health Daily und ich bin Dr. Neil Malik. Hey there, happy Friday und willkommen zu einer Q&A edition von Optimal Health Daily, wo ich answer your health questions related zu Fitness, Diet und Nutrition und lots mehr. You send me the questions und ich answer them für Sie. Now, once a month, usually during the first Q&A episode of the month, I mention a bit about my background and my credentials so you can better understand where my perspectives come from. And given this is the first Q&A of the month, it's time.

[00:01:25] Now, while I'd always been obsessed with Batman, I wasn't always interested in nutrition, exercise, health, and wellness. All the things I talk about on this show would have bored me. But being diagnosed with a chronic disease at the age of 19 definitely changed my life's purpose. It was then I decided to focus my attention on helping others so that no one else had to experience a chronic disease diagnosis like I did. In order to do that, I wanted to make sure I had some credibility.

[00:01:55] This isn't meant to be a humble brag, but instead gain your trust. I received both my master's and doctoral degrees in public health. And to make sure I really covered all of my bases, I also became a registered dietitian nutritionist, a certified health education specialist, and a certified exercise physiologist through the American College of Sports Medicine. I'm currently faculty within the California State University system. I've published peer-reviewed studies and have been interviewed by over 70 different media outlets

[00:02:25] for my expertise on basically all the stuff I talk about on this podcast. So all of this to say that when I provide my commentary after each episode and answer the questions you send in, I hope you feel as though it's coming from a place of truth. My only intention is to help you feel your best. Now, I'll let you know how you can send in your own question at the end of the show and get rewarded for it. But for now, let's finally hear today's question and start optimizing your life.

[00:02:58] Today's question came to me via email, health at oldpodcast.com. Steve writes, Hi, Dr. Neil. I consider myself to be very healthy. I eat almost entirely whole foods and exercise, normally some sort of rhythmic cardio interval training, every single day. Which leads to my question, are rest days really necessary? I believe I do a decent job of listening to my body and don't demand the same from it every day. If I'm sore, I take it easier

[00:03:27] and understand I'll be putting up fewer active calories on my Apple Watch during my morning workout, but I still get in some sort of sweat-inducing movement. However, I frequently hear about planned rest days and was wondering if it's mandatory that I spend one day a week doing nothing, but walking and sitting. I really appreciate your podcast. It's such a positive way for me to start my mornings. Keep up the fantastic and meaningful work. Hi, Steve. Thank you so much for taking the time to send in your question and thank you so much for your kind words.

[00:03:57] I'm thrilled that you enjoy the podcast. The fact that you have been consistently active nearly every day is so impressive. Not only that, but it does sound like you're in tune with your body already. You mentioned that on days when you're feeling sore, you tone down your workouts by engaging in less intense activity. Listening to what your body is telling you is so important. Sometimes the brain overrides what the rest of our body is telling us. And this doesn't just apply to exercise. Think about the last time your body was telling you that you need to get to sleep.

[00:04:28] And instead, you fought and fought to keep your eyes open to finish that television show or movie or game on your phone. We are constantly ignoring these signals and that can lead to illness or injury. I know I have been guilty of doing this. But as you ask, Steve, in this case, is it necessary to take a full day to allow the body to recover? The short answer is no. But let's discuss further. So when we're active, the body naturally creates waste products

[00:04:56] and sometimes little tears in the muscles can happen. These little tears are often called micro tears and they're a natural part of the process, especially if you perform any kind of resistance training. Now, the buildup of waste products and these micro tears can lead to inflammation. This means that the body's immune system starts kicking in to help clear these waste products and repair those micro tears in the muscles. We also have to remember that anytime we move, we're also using connective tissues

[00:05:25] like tendons and ligaments. So some do believe that we need to provide the body with an adequate rest period to help recover from this exercise-induced stress and to give our tendons and ligaments some time to recover. So according to the American College of Sports Medicine or ACSM, even if you aren't feeling sore, proper recovery post-workout is important to prevent injury and maximize performance during the next exercise bout.

[00:05:53] It's important to remember that we need to find what works best for you. So this is all within the context of what works well for you. So what I'm about to share are general guidelines and here are the recommendations. ACSM states that a recovery day does not need to involve relaxing on the couch. Instead, incorporating less intense activities is key. And yes, while walking is great for off days, it's not the only option. They also recommend yoga or active stretching.

[00:06:23] Or let's say running is your norm. You could instead go for a light jog on one of your recovery days. After a particularly intense session, the general rule is to allow the body 48 hours of rest before using the same muscle group again. Now that last part is key. 48 hours of rest before using the same muscle group. So if you were to completely fatigue your shoulders on Monday, then ACSM would say,

[00:06:51] don't perform shoulder-specific exercises for at least another 48 hours. So theoretically, you'd be good to perform some shoulder exercises by Thursday. But this also means that after you fatigue your shoulders, you could exercise again the next day and say, work the legs and completely stay away from any shoulder work. So again, complete rest may not be necessary. Instead, lowering the intensity and mixing things up by working different groups of muscles may be most important.

[00:07:21] Oh, and I should mention something about sleep here. Be sure at the very least, you're getting seven hours of quality sleep most nights. When we're experiencing that deep restorative sleep that happens when we get at least seven hours a night, the body has a chance to repair itself. And that's when muscle growth truly happens. Now there are some ways to know whether someone may be overtraining and is in need of a complete rest day. You know, the kind of rest day that actually does require adequate hydration, good nutrition,

[00:07:51] and just binging Netflix. When Henry Cavill was training to be Superman in the film Man of Steel, he was working out so intensely and was on such a restrictive diet, he claimed that he began experiencing severe mood swings. Sure enough, when we look at the research, this is a sign of overtraining. According to the American Council on Exercise, or ACE, there are some signs and symptoms to watch out for to see if you need an off day. The first, the aforementioned mood swings.

[00:08:20] If you're experiencing mood swings or feelings of depression that are unusual for you, consider giving your body some time to rest. If the feelings persist, this may mean there's something else going on, so definitely speak to a health professional if this is the case. Two, you experience soreness 48 hours after the workout. This is called delayed onset muscle soreness, or DOMS. If you don't feel sore immediately after the workout, but one or two days later,

[00:08:48] it likely means there was quite a bit of muscle tearing. This is why it's called delayed onset. It took a long time for those soreness feelings to pop up. Because of this micro-tearing that's probably happening, your body may experience some inflammation as a result. And depending on where you're feeling most sore, you may need to rest your body to allow it to repair those tissues. Three, related to what I just mentioned about DOMS, if you find you're feeling sluggish the next day, it again may mean that you need some time off.

[00:09:17] You may not actually feel sore, but if you discover that it takes you a bit longer to move around the house and your head feels kind of fuzzy, it may be time to take a break. And lastly, if your normal routine feels like a challenge, then you probably need a rest day. I've personally experienced days like this. I'm going through my warmup and I can't wait for the warmup to end. Each second of my warmup routine feels like an hour. I used to think, what's going on? Am I out of shape all of a sudden?

[00:09:47] Nope, it just means I better back off and think about completing a less intense workout or call it a day. So Steve, you're on the right track by being sure you're listening to your body. If you're not experiencing any of these signs or symptoms and feel great staying active every day, then keep it up. But if your body starts telling you it's time for an off day, definitely listen. As the character Cosmo Kramer from the hit sitcom Seinfeld would say, you know, I don't argue with the body, Jerry.

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[00:11:38] and start selling today at Shopify.com slash OHD. Go to Shopify.com slash OHD. Shopify.com slash OHD. Thank you so much for sending in your question, Steve. If you want to submit a question to be answered right here on the show, you can email your question to health at oldpodcast.com. And don't forget, you can also call in your question.

[00:12:08] The number is 61-ILOVE-OHD. Or you can submit your audio question at oldpodcast.com slash ask. Thank you again so much for listening every day. Thank you for listening all the way through. Thank you for sharing this show with someone. And I'll see you back here over the weekend and where your optimal life awaits.