After 2 weeks of the #CHAARGSBFP our bodies may be slightly [okay, really] sore. For many of us, we’re so excited that we ignore cues from our body to rest. While it’s amazing to want to persevere with the workouts, it’s important you’re watching for signs that your body needs a break. Every body is different + you need to take care of yours to prevent potential injury or burnout. With this flexible FitPlan, it’s easy to allow yourself a rest day between workouts. Make sure you’re listening to your body for these possible signs that you need to recover —
1] YOU’RE ALWAYS SORE
Still sore after that killer workout four days ago? Maybe you’re thinking you must have forgotten to stretch one day. Delayed onset muscle soreness [DOMS] is a thing, but if your body is still sore several days later, you probably need a break. . If we ignore the constant soreness, we can put ourselves at risk for injury. Stretching is an incredibly important part of a workout, but it only helps to a certain extent in preventing soreness. Rolling out your muscles with a foam roller or lacrosse ball can help, too. Soreness should be some discomfort, but not pain. If you do experience pain, you should consider visiting a physician.
2] YOU’RE RUN DOWN
We all know we need 7-9 hours of sleep a night in order to feel well rested + ready for the day, but what happens when you’re sleeping enough but still feel run down? This can be a clear sign your body is overworked. If you find yourself waking up each day feeling exhausted, ++ nothing you do seems to shake that feeling, it’s time to take a step back. Burnout can wear you down in more ways than fatigue, like a weakened immune system. Maybe trade your daily gym hour for something that makes you smile while relaxing — *me time* is always a great idea ; )
3] YOU’RE LESS MOTIVATED
When our bodies become overworked, it’s common to notice a decline in the intensity + motivation with our workouts. We find ourselves giving up sooner than we know we’re capable of in our workouts or skipping reps because we feel so tired. We lose our motivation to keep pushing ourselves because our bodies are overwhelmed + exhausted. When you feel yourself losing motivation, the daily sweat seshes lose their excitement + workout begins to feel like a chore. No worries — you don’t even have to take a rest day to overcome the plateau. Remember that quality is more important than quantity in exercise. Instead of spending an hour or more at the gym, try keeping your workouts short + intense for maximum benefits without wearing yourself down.
Your body has a way of letting you know when it needs a moment to rest + relax. All you’ve got to do is listen! Make sure you stretch after every workout, foam roll those muscles, keep hydrated, + rest to avoid injury.
Off days can be a great time to try something new — share with us what you do on your rest days on Insta with #CHAARGSBFP!
+Beth (bethb_inchaarg) // GVSU CHAARG