Day 4: Full Rest
Full rest days with NO exercise are important!
Taking a full day off allows:
Muscle recovery
All exercise, but particularly resistance training, causes micro-tears in your muscle fibers. Rest days allow your body to work on repairing and rebuild these muscles, which ultimately leads you to have more strength and endurance.
Hormonal balance
Intense exercise can cause an increase in stress hormones like cortisol, which can have negative effects on your body if not balanced with enough rest. Rest days help restore your body’s hormonal balance and prevent chronic stress.
Injury prevention
Overtraining can lead to injury and fatigue. Full rest days help prevent this by allowing your body to recover, reducing your risk of injury.
Mental recovery
Too much exercise can be mentally taxing, especially when done at high intensities or for prolonged periods. Rest days give you a mental break, allowing you to have better focus and motivation during subsequent workouts.