• 08.01.2022

    Balance of rest and activity

    Like most professional dancers, athletes, coaches... I didn't understand the importance of rest for a long time. Overtraining was my daily routine ...

    Like most professional dancers, athletes, coaches... I didn't understand the importance of rest for a long time. Overtraining was my daily routine and not only did I practice it, I was very proud that I could dance without a break every day for up to 12 hours, and that - unlike the others - without injuries, sleeping only 6 hours a day. . I felt like a superman who has superpowers and can do more and better than others. Mmm… NO! Today I know better because I know the scientific background of the importance of rest in relation to training, the metabolic processes that take place, and I understand what the purpose of rest is. I can only say that I was lucky that I am genetically predisposed to physical activity more than the average person and that I stopped this incredibly ridiculous approach to training and health in time. I had more luck than intelligence and knowledge. Now that I have shared my experience of a bad and frivolous approach to training, I would also like to share a smarter and healthier approach, which, I believe, is optimal advice in relation to the desire of all of us not to injure ourselves and to live a quality life as long as possible. First and foremost, it should be noted that every training is a stress for the body. Training can be positive stress and negative stress. It depends on the intensity, the goals and, of course, on the rest immediately after that stress. If it is practiced in an imbalance in relation to rest time, training is not smart (as I say), that is, without rest, we lose an important segment of training: the indispensable time for the body to do all the things it needs for performance and existence. The organism works independently of the fact that you may not be doing anything at the moment. During rest, the metabolism acquires knowledge, processes information, regenerates injured and stressed tissue (training causes microinjuries that result in muscle growth or hypertrophy),restores the function of the immune system, which works weakened in the event of stress, and finally resets itself in order to be ready for new dayn. This reset is necessary in order to cope with positive stress, which builds the resilience of the body and mind with the aim of longevity and health. That's why rest. If you understand the aforementioned reasons for rest, you will understand that training (or movement in general) and rest are in a symbiotic relationship, and an imbalance between them leads to disease of the body on many levels Some are visible and tangible in the form of injuries, muscle pain, muscle inflammation or even injuries. Some are not, but appear after a number of years as internal diseases, the cause of which we often do not know, without realizing that increased stress without adequate rest through accumulation over the years led to the disease. Now that we have explained why to rest, I would continue by saying that there is active and passive rest. I recommend passive rest to anyone who has an injury and/or feels any pain. If the so-called burnout has occurred due to too much mental and physical stress, the only option is really complete rest. For everyone else, I would rather suggest an active rest because it has been proven to help your metabolism recover in many ways. Passively sitting and lying down during an eight-hour binge of the series "Stranger things" on Netflix, while occasionally getting up to get food and go to the toilet - is not an option. By doing this, you are harming yourself more than you can imagine, because you are stopping the flow of everything that you have accumulated through training and general stress within the body of the previous days. It can be said that you "block" your body and are surprised when the next day it is stiff and unable to move. Not to mention how often we hear that someone - stiffened on a day of rest. Any light and gentle movement is really a better option. Active rest, as well as the choice of "activity" depends on how active you usually are. My routine is to train 5-6 times a week, 60-90 minutes a day. My program consists of strength training, cardio training, resistance training and fine motor skills, plyometrics... There's a lot to choose from, so for me an active rest is something that for the average person is more demanding training and therefore more stressful. Zato je važno shvatiti da Therefore, it is important to understand that we are not all the same, and that the body should be approached with understanding - not to imitate the way someone else rests, but to take a look at the whole range of weekly and monthly activities and routines that are integrated into your daily life and then individually assess what active rest is FOR YOU. Since most readers are not as active as I am, I suggest the following activities for an active rest: walking, walking in nature, mobility exercises, swimming, Thai chi, yoga, light cardio in zone 2, stretching, myofascial release (stretches), rollerblading, cycling... On rest days, make sure you eat quality food because you don't want to overload the body, which needs space for recovery. Contrary, allow your body to recover with proper attention and food intake that will support a faster and better recovery. How to recognize that you need a rest day? There can be many signs, and here are a few examples: pain in the muscles, joints or bones, general exhaustion and weakness, weight in the body, poor sleep, changes in mood and emotional state, reduced abilities during the training you normally do… As conclusion, the rest is important because it gives the body time to recover, reduces chronic fatigue of the entire metabolism, reduces the risk of injury, generally increases performance capabilities, improves the quality of sleep and gives you time for yourself, which is extremely important for overall mental and physical health. health. Author: Andrea Solomun
    Andrea Solomun
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