Sitting too much linked to heart disease \u2013\u2013 even if you work out, according to new study<\/span> <\/p>\n<\/p>\n<\/div>\n During exercise, muscles can develop tiny tears, and their fibers can become disorganized after intense training. This causes an inflammatory response in muscle tissues that requires time in an \u201cunloaded state\u201d (resting or doing low-intensity exercise) to resolve. This inflammation is actually important for promoting positive changes in our muscles \u2014 leading to improvements in fitness. <\/p>\n
But if we train without adequate rest we can cause the muscle to be in a semipermanent state of being slightly damaged. The inflammation doesn\u2019t go away \u2014 leading to negative changes \u2014 such as our muscles being less able to use oxygen efficiently and poor performance. <\/p>\n
By allowing our muscles the opportunity to recover we set them up for success. <\/p>\n
READ MORE: <\/strong>How quickly do we become unfit?<\/strong> <\/p>\n Many avid gymgoers may be afraid to take time off from the gym for fear it will cause them to lose their gains. But research actually shows that the genes in our muscles contain a memory imprint \u2014 effectively holding genes responsible for muscle growth in a semi-prepared state. This means that our muscles are ready to respond quicker and better to training in the future and promote growth after a period of rest. <\/p>\n
Even after long periods of time in a deloaded state (up to seven weeks), your muscular fitness can be restored to prime condition \u2014 and even beyond, in some cases. This is true even if you\u2019ve lost some muscular strength during this period. Not only that, but your condition can be restored to its prime twice as fast as it took to get to that level in the first place. <\/p>\n
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Related article<\/span> The health benefits of flexibility, and how to get there<\/span> <\/p>\n<\/p>\n<\/div>\n Another reason it\u2019s so important to take time off from intense training is because without rest we may develop muscle soreness \u2014 and potentially even overtraining syndrome. Overtraining syndrome is a prolonged period of malaise and deconditioning caused by training too much or too intensely without adequate rest. It can take several weeks to months (and in some cases years) to overcome. <\/p>\n
The symptoms of overtraining syndrome are fatigue, poorer performance and mood disturbances. These symptoms occur gradually \u2014 meaning overtraining syndrome only becomes apparent when you are in its throes. This is why taking care to rest adequately is a vital part of training. <\/p>\n
It\u2019s hard to say how common overtraining syndrome is because the symptoms are so vague. Some studies indicate the rate of overtraining syndrome could affect as few as 10% of elite athletes \u2014 but the incidence could also be as as high as 60% in the most competitive athletes. <\/p>\n
READ MORE: <\/strong>Why sleep is so important for your fitness <\/strong> <\/p>\n\n
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Related article<\/span> Why you should keep exercising in cold weather<\/span> <\/p>\n<\/p>\n<\/div>\n It\u2019s clear that recovery time is important for both fitness and overall health. Any time you are doing a lot of work in the gym, you should make sure you\u2019re scheduling plenty of time to recover in your workout plan. <\/p>\n
Deload weeks differ from rest days in that rest days generally incorporate no exercise (or only extremely light exercise) once or twice a week. Deload weeks tend to involve some training but at a substantially lower intensity than you\u2019re used to \u2014 usually doing around 50% fewer workouts than you normally would or reducing the intensity of your workout by about 20%. <\/p>\n
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Related article<\/span> 5 ways to get out of a fitness rut<\/span> <\/p>\n<\/p>\n<\/div>\n Both rest days and deload weeks help the body to recover from training, which is important for improving your fitness. It is not a case of either\/or. For example, if you are undertaking an intense training regime for a marathon, Ironman or CrossFit competition, you should be scheduling weekly rest days. On top of that, you should also be implementing deload weeks. If you are a recreational gymgoer who works out less strenuously around one to three times per week, then the rest you get from this kind of workout schedule will probably be adequate. <\/p>\n
READ MORE: <\/strong>Protein quality plays a key role in combating muscle loss <\/strong> <\/p>\n Fitness influencers suggest that deload weeks should be included in training schedules every four to eight weeks. This broadly aligns with the expert view of four to six weeks. But you should schedule in your deload weeks as you need them. If you begin to notice your performance is no longer improving \u2014 and maybe even getting worse \u2014 it might be time for a deload week. <\/p>\n
No training plan should be so strict that you cannot take a step back when you need to do so. Deload weeks will not only benefit your performance but also your health. <\/p>\n
READ MORE: <\/strong>What are heart rate zones, and how can you incorporate them into your exercise routine?<\/strong> <\/p>\n Daniel Brayson is a lecturer in life sciences at the UK\u2019s University of Westminster. Brayson has received funding from the British Heart Foundation and Muscular Dystrophy UK. He is on the board of trustees of The Physiological Society.<\/em> <\/p>\n<\/p>\nThis post appeared first on cnn.com<\/div>\n
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