Why You Should Take Active Rest: The Benefits And How To Do It
Dec 4, 2023
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The podcast discusses the benefits of taking active rest during the holidays, including strategies for adjusting training programs, avoiding muscle loss, and combating weight gain. They also touch on topics like fan loyalty in sports, the joy of game victories, and the importance of relaxation and healing through activities like spending time with family and getting massages.
Active rest can lead to muscle recovery, regain lost gains, and provide deep healing for joints and connective tissues.
During active rest, prioritize activities that promote relaxation, avoid high-stress environments and physically demanding activities.
Taking regular periods of active rest is crucial for recovery, improved performance, and proper periodization.
Deep dives
Benefits of Active Rest
Active rest, which involves taking time off from intense training, can actually be beneficial for muscle recovery and overall well-being. Research suggests that a couple of weeks of active rest can lead to a loss in muscle fullness and tonus, but this can be regained within a week of returning to training. Additionally, a month of active rest may allow you to regain all lost gains within two to four weeks. The break can also provide deep healing for joints and connective tissues, as well as reinvigorate your motivation and enthusiasm for training.
What to Do During Active Rest
During active rest, it is important to prioritize activities that promote relaxation, healing, and well-being. Spend quality time with family and friends, enjoy good food with adequate protein, and get plenty of sleep. Engage in activities that help you relax, such as going to the movies or getting a massage. Avoid high-stress work environments and physically demanding activities that may put additional stress on your body, such as intense sports or strenuous hobbies.
Ensuring a Successful Active Rest Period
To optimize your active rest period, it is important to align your activities with the goal of resting and healing. Focus on relaxing and rejuvenating activities, avoid stressors, and prioritize self-care. Remember that active rest is not an excuse for sedentary behavior, but a chance to engage in physical activities that are less intense and demanding. By giving your body and mind the time they need to recover, you will set yourself up for renewed gains and a refreshed mindset when you return to your regular training routine.
The Importance of Active Rest and Taking Time Off
Taking regular periods of active rest and time off from training is crucial for recovery and improved performance. Even top athletes like bodybuilder Kevin Levrone would lock down their training and take supplements before competing, and Kevin saw significant improvements in his physique after incorporating periods of rest. It's important to understand that taking a few weeks off from training doesn't lead to permanent muscle loss. In fact, it can provide much-needed rejuvenation and allow the body to bounce back stronger. It's essential to embrace the journey and not get discouraged by temporary setbacks or lack of progress. Taking intentional breaks and allowing for recovery is a crucial aspect of proper periodization and overall well-being.
Finding the Right Balance with Maintenance Volume
Determining the ideal number of sets per week per muscle group to maintain muscle mass can be a subject of debate. It ranges from as low as 3 sets per week to as high as 52 sets per week, depending on different perspectives and studies. While the specific optimal set volume may vary for individuals, finding the right balance of maintaining adequate training volume without overdoing it is key. It's recommended to start with one set of each exercise in the first week after an active rest period, gradually increasing to two sets in the following week. This approach allows for a gradual return to training intensity while preventing excessive soreness and fatigue. The body is incredibly adaptable, and even small amounts of training can elicit positive results.
RP Diet Coach app RP Hypertrophy App 0:16 Mike sing carols, hes a piece of garbage 4:08 How to train over the holidays 6:50 Mike loves my 600lb life 9:03 Nick has an unhealthy relationship with Michigan football 15:42 WIll you lose muscle with less training 23:11 Using the holidays for active rest 26:21 1 percent better everyday is BS 33:06 Taking two weeks off 37:37 Nick’s a libra 41:30 Not getting too hyped for lifts 45:18 Nick skips leg day 47:38 What to do and not do on active rest 56:40 The most important concept of recovery 1:00:30 Mike masters monopoly 1:03:45 How to come back after a break
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