You may be wondering if rest days are actually important – after all, that PB isn’t going to achieve itself. And, as much as social media preaches #selfcare, even that requires tasks. But Cover Search finalist and transformational health coach Claudia van Schalkwyk wants to let you know that rest days for women are as important for your fitness progress as when you clock in for Power Pilates.
Meet the expert: Claudia van Schalkwyk is a transformational health coach, founder of The Holistic Lifestyle and Cover Search finalist.
What Exactly Is A Rest Day – And What Counts As Rest?
Van Schalkwyk explains that it’s not about being comatose or refusing anything that gets your heart rate up. “Rest simply means giving the body a break from intense training, so that recovery and growth can happen,” she says. That could include nixing your scheduled workout, but also a gentle walk, mobility sessions or even a cycle.
Rest day could include:
- Doing nothing
- Getting a massage
- Going for a walk
- Doing gentle yoga
- Focusing on core work
- Doing gentle stretches
- Low-stakes swimming, cycling or skating
READ MORE: Here’s Exactly How Many Hot Yoga Classes It Takes To Be Less Depressed, Scientifically
How Rest Days For Women Are Unique
Listening to your body is crucial, says van Schalkwyk – sleep quality, stress levels, age and time all play into how your body handles your workout routine. And of course, our hormones make our workout needs very different. “If you’re in perimenopause or menopause, you definitely require more rest,” says van Schalkwyk. Track your period cycle. In your luteal phase, you should take things down a notch, switching interval sprints for yoga. Use your recovery time as you would a deload phase before a big race.
On the other end, colder months and the soft warmth of your bed could urge you to spend three months in blissful hibernation. Van Schalkwyk recommends mitigating this with a plan of action. “Winter can be a great time to focus on strength training and more intentional movements,” she says. “Stay active during winter – not only for the physical body but also for your mindset.”
READ MORE: “I Hear So Many Excuses From Women Who Want To Get Fit – Here’s What I Say”
How To Take Rest Days Seriously
For van Schalkwyk, the mental shift into scheduled recovery came from her physio, who told her to add a deloading period to her regimen. “That scared me,” shares van Schalkwyk, “because I was so used to always pushing hard and measuring progress by how much I could do.” Her physio’s response? “If you apply the same discipline to deloading as you do with your training, you’ll come back stronger.” From then, van Schalkwyk discovered that “real strength isn’t built in the moments when we push harder; it’s built in the wisdom to rest, recover and trust the process.”
Do You Need A Rest Day?
Van Schalkwyk jotted down this quick guide to figure out if you should push the needle to turbo mode, or back into bed.
Take time off
If you’re feeling any of the below, take it as a sign to schedule downtime:
- Intense fatigue
- Workout plateaus
- Trouble sleeping
- Frequent injuries
- Lack of motivation
Go workout
These signals mean you need to get up and move that body:
- Poor muscle strength
- Feeling tired, even with no activity
- Feeling sluggish
- Getting moody and snappy
- High anxiety
READ MORE: 20 Ways To Winter-Proof Your Wellness Routine
Source: https://www.womenshealthsa.co.za/fitness/feed
