{"id":1163,"date":"2012-08-30T00:00:00","date_gmt":"2012-08-30T00:00:00","guid":{"rendered":"https:\/\/ati.local\/?p=1163"},"modified":"2024-12-17T17:33:08","modified_gmt":"2024-12-17T17:33:08","slug":"take-a-break-incorporating-rest-days-into-your-training-schedule","status":"publish","type":"post","link":"https:\/\/www.atipt.com\/take-a-break-incorporating-rest-days-into-your-training-schedule\/","title":{"rendered":"Take a Break: Incorporating Rest Days Into Your Training Schedule"},"content":{"rendered":"<p>Whether you\u2019re training for a marathon or hitting the gym regularly to lose some weight, you need a day off. It may sound counterintuitive, but rest days are just as important as the days you work out. Rest days, also known as \u201crecovery days\u201d or \u201coff days,\u201d allow your body to take the time it needs to repair itself.<\/p>\n<p>Ben Welker, an outreach athletic trainer for ATI Sports Medicine, joins us to talk about rest days \u2013 what they are, how often you need them, and why they really make a difference in your training.<\/p>\n<p>\u201cEverybody has different needs when it comes to rest days,\u201d Ben says. \u201cTo figure out what your body needs, start with the F.I.T.T. principle.\u201d<\/p>\n<p>The F.I.T.T. principle helps you determine how strenuous your exercise program is and therefore what type of rest your body needs.<\/p>\n<ul>\n<li><strong>Frequency<\/strong>: How many times per week?<\/li>\n<li><strong>Intensity<\/strong>: What is my heart rate during the activity?<\/li>\n<li><strong>Time<\/strong>: How long do I exercise for?<\/li>\n<li><strong>Type of exercise:<\/strong>\u00a0What kind of exercise am I doing \u2013 running, lifting, biking, using the elliptical, participating in Zumba class, etc.?<\/li>\n<\/ul>\n<p>Ben notes that beginners need to start slower and plan more rest days than an individual who exercises regularly. He recommends the following for developing an exercise program with proper recovery time:<\/p>\n<ul>\n<li><strong>For beginners<\/strong>: Aim to exercise 3 to 4 days per week with adequate rest in between<\/li>\n<li><strong>For regular exercisers:<\/strong>\u00a0Aim to exercise anywhere from 4 to 6 days per week, ensuring that you have off at least one day per week for recovery.<\/li>\n<li><strong>For strength training:<\/strong>\u00a0Limit yourself to working a particular body part to two times per week. Work your legs, chest, core, and shoulders different days of the week so that each muscle group has proper recovery time.<\/li>\n<\/ul>\n<p>On your rest days, it\u2019s important to take it easy, but you can still incorporate some light activity, such as walking or stretching.<\/p>\n<p>\u201cPeople usually neglect stretching more so than anything else,\u201d Ben says. \u201cFlexibility is important, so exercisers need to do their best to do a 15-20 minute stretch, holding each stretch for 30 seconds three times in a row.\u201d<\/p>\n<p>No matter what type of exercise you do or how much experience you have, it\u2019s important to find an activity you actually enjoy doing.<\/p>\n<p>\u201cYou don\u2019t want to dread a workout every day, but rather look forward to it,\u201d Ben says. \u201cTherefore, find something that you love to do, and you\u2019ll succeed.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you\u2019re training for a marathon or hitting the gym regularly to lose some weight, you need a day off. [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1163","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Take a break: Incorporating rest days into your training schedule | ATI<\/title>\n<meta name=\"description\" content=\"Whether you\u2019re training for a marathon or hitting the gym regularly to lose some weight, you need a day off. It may sound counterintuitive, but rest days are just as important as the days you work out. Rest days, also known as \u201crecovery days\u201d or \u201coff days,\u201d allow your body to take the time it needs to repair itself.Ben Welker, an outreach athletic trainer for ATI Sports\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.atipt.com\/take-a-break-incorporating-rest-days-into-your-training-schedule\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Take a break: Incorporating rest days into your training schedule | ATI\" \/>\n<meta property=\"og:description\" content=\"Whether you\u2019re training for a marathon or hitting the gym regularly to lose some weight, you need a day off. It may sound counterintuitive, but rest days are just as important as the days you work out. Rest days, also known as \u201crecovery days\u201d or \u201coff days,\u201d allow your body to take the time it needs to repair itself.Ben Welker, an outreach athletic trainer for ATI Sports\" \/>\n<meta property=\"og:url\" content=\"http:\/\/www.atipt.com\/take-a-break-incorporating-rest-days-into-your-training-schedule\/\" \/>\n<meta property=\"og:site_name\" content=\"ATI\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/ATIPhysicalTherapy\/\" \/>\n<meta property=\"article:published_time\" content=\"2012-08-30T00:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-17T17:33:08+00:00\" \/>\n<meta name=\"author\" content=\"abbymccallsmith\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@atipt\" \/>\n<meta name=\"twitter:site\" content=\"@atipt\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"abbymccallsmith\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"http:\\\/\\\/www.atipt.com\\\/take-a-break-incorporating-rest-days-into-your-training-schedule\\\/#article\",\"isPartOf\":{\"@id\":\"http:\\\/\\\/www.atipt.com\\\/take-a-break-incorporating-rest-days-into-your-training-schedule\\\/\"},\"author\":{\"name\":\"abbymccallsmith\",\"@id\":\"https:\\\/\\\/www.atipt.com\\\/#\\\/schema\\\/person\\\/e2e6098ef9dcfe7041d906350eb43d21\"},\"headline\":\"Take a Break: Incorporating Rest Days Into Your Training Schedule\",\"datePublished\":\"2012-08-30T00:00:00+00:00\",\"dateModified\":\"2024-12-17T17:33:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"http:\\\/\\\/www.atipt.com\\\/take-a-break-incorporating-rest-days-into-your-training-schedule\\\/\"},\"wordCount\":423,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.atipt.com\\\/#organization\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"http:\\\/\\\/www.atipt.com\\\/take-a-break-incorporating-rest-days-into-your-training-schedule\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"http:\\\/\\\/www.atipt.com\\\/take-a-break-incorporating-rest-days-into-your-training-schedule\\\/\",\"url\":\"http:\\\/\\\/www.atipt.com\\\/take-a-break-incorporating-rest-days-into-your-training-schedule\\\/\",\"name\":\"Take a break: Incorporating rest days into your training schedule | ATI\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.atipt.com\\\/#website\"},\"datePublished\":\"2012-08-30T00:00:00+00:00\",\"dateModified\":\"2024-12-17T17:33:08+00:00\",\"description\":\"Whether you\u2019re training for a marathon or hitting the gym regularly to lose some weight, you need a day off. 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