Ever since Sunday, I’ve been hitting my CrossFit workouts hard. This week has been all about heavy weights, which I haven’t done for a while, especially after coming back from surgery. My shoulders are trashed. My calves are trashed. Squatting down in the simple things like doing laundry is difficult.
This morning I had a workout planned. I did not do it. I was too sore, and my body was crying out for rest. Here’s some tips on how to know when to rest from exercise, CrossFit workouts, running, or whatever sport you do.
Tips to Know When to Rest from Exercise
- Your body is crying out to you. This one should be intuitive, but I often ignore this one. When everything is sore and everyday movements become a challenge, it’s time for a break.
- Your exhausted at the end of the day. Exercise causes trauma to our bodies that our bodies need rest and sleep in order to recover from. If you’re not giving your body rest, then you are not maximizing your time under the barbell. When you’re tired all the time, it’s your body crying out to rest, so it can do its job and repair muscle fibers and tissues, so you can be stronger for your next CrossFit workout.
- Your mental game is affected. Loss of enthusiasm, motivation, and desire is a sure sign you need a rest day. If you’re only half into your CrossFit workout and you’re just going through the movements without any heart, then you’re not doing yourself any good. Rest and hit your workouts hard in the upcoming days.
- You have a tweak that won’t go away. If you exercise or do CrossFit a lot, odds are you’re familiar with tweaks — some muscle feels a bit off and when you move it, you notice it. Most of the time, these tweaks resolve themselves on their own in a week or so. However, if you have a perpetual tweak that won’t go away, it’s time for a break. Take at least one rest day and then rest that muscle as much as possible. Modify the CrossFit programming to suit your needs or design your own CrossFit programming.
As you can see, the key is listening to your body. Rest is crucial to progress in sports, but it’s so hard to take that day when our passion is our sport. Below are tips for rest days.
Tips for Rest Days
- Active recovery. It’s hard for some of us to not do anything physical on rest days. Active recovery is a great way to let your muscles recover but appease your mind that is nagging at you to work out. I personally like to walk my dog on rest days from CrossFit or go swimming, which is no impact and gets all your built-up lactic acid in your muscles.
- Distraction. Plan rest days during the week instead of on weekends, so you’re busy all day long. Plan rest days during the weekend if your weekend is packed, and you won’t have time to exercise.
- Plan your CrossFit programming or workouts. Planning my next workouts satisfies the need deep within me to workout. It gives me something to look forward to when it’s time to hit my CrossFit workouts hard again.
- Read a book. Alternate worlds are always good to enter when trying to NOT do something like exercise.
- Get a massage. Let’s face it, we all need massages if we lift heavy weights. Schedule your massage during your rest day if possible to maximize the effects of rest on the body.
- Go to bed early that day. Get extra sleep to afford your body the time it needs to repair muscle tissue and grow stronger.
We only get stronger when we rest. Adequate rest and nutrition play a big part in our muscle gains and, odd enough, our muscle loss.
Working out and lifting heavy weights, whether you do CrossFit or a different sport, is only half the equation. Keep in mind the harder part — eating right and resting — and you’ll see results quicker.