Rest days are just as important as training days!

Recovery and the importance of rest

The benefits of recovery


A lot of us understand the importance of exercise training for optimal performance and improvement.

However, not so many of us understand the importance of rest and recovery.

Here’s why we recommend giving your body some downtime!


-Your body needs to repair:

We recommend having rest days in your program because it allows the body time to repair and strengthen itself in between workouts.  It also allows you to recover, both physically and psychologically.

– Your body needs to adapt

Recovery time is super important because this gives the body time to adapt to the stresses of energy and the effects that it takes.

-Your body needs to replenish energy:

Recovery allows the body to replenish its energy stores and will repair its damage tissues.

-Rest prevents injury:

If you work your muscles or joints too hard and for too long, you’re bound to feel the pain of overuse and that’s how injuries can happen. If you are feeling like your feet are sore maybe take a take off hitting the pavement for your daily jog and have a day off or train another muscle group.

-Chill out, your performance won’t disappear!

If you take a day or two off, trust me you aren’t going to loose all that hard work that you’ve put in, rather it will give you better energy to come back and smash your sessions next time.

-Mental gains:

You know that feeling of being burnt out? And you’re just shattered? Having a sleep in once or twice a week will make you feel better in more ways than one and can really recharge your psyche.

-Booty gains:

Did you know your muscles actually grown when you rest – hello booty gains!!

-Over training can cause a weight-loss plateau:

As great as weight training is for weight loss, it can also make you plateau and put you further away from your goals.

So what do we recommend? 30 – 60 minutes of moderate exercise in our ZCF HIIT Studio, five days per week or 20-60 of hardcore training (like a box fit class) three times per week.

Make sure you listen to your body and allow yourself to have some rest.

Your body will love you for it xx

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