Fit For Life: Spring Forward…Now, REST!

Sunday, March 20, 2016

Matt Espeut, GoLocalProv Health +Lifestyle Contributor

 

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Haven’t heard so many comments of, “I don’t know why I’m so tired” in quite awhile.  Of course we like to blame that, this time of year, on the turning of the clocks ahead an hour.  All that springing forward is setting us back on our heels – and we think that’s why.  

I have another theory.  Universally, regardless of what time of year it is, we are a tired population.  Don’t get me wrong, I love my 5am warriors who show up at Providence Fit Body Boot Camp energized and pushing forward.  But then they go to work, run around with their kids or the to-do’s of life, and by early in the evening, might be exhausted.  I want to say something about that – just as clearly as I tell people to push through their exercise regime – give yourself a break – rest and recovery is as much part of being successful at fitness as eating the right foods.  You can’t burn it at both ends and be healthy and fit – you might look good – but what is going on in your body isn’t – so stop it. 

Look at rest as part of your personalized path to fitness.

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Don’t go and get guilty about taking a nap, taking a day off to rest up, going to bed earlier, etc.  See it as an integral part of fitness. This is important work you’re doing – the Undoing. While I believe that every time you work out you need to bring it on hard, and train like a warrior, preparing to fight gladiators; I also believe that on the flip side, your body must be able to withstand the punishment, and only two things insure that: rest and nutrition. (Hydration falls in the category of nutrition).

It is impossible to train with 100% intensity if you are injured, sore, unmotivated or fatigued. Over training elevates cortisol, that sympathetic fight or flight hormone, and elevated cortisol over long bouts of time, causes your body to enter defense mode making it tougher to burn fat, and it slows down healing, impairs digestion, metabolism and mental function. So you work yourself hard, without attention to rest and recovery, you can end up with a negative result – not a good result, for all your blood, sweat, and tears.  

Other problems associated with over training include recurrent injuries like tendinitis, stress fractures, adrenal fatigue, and chronic fatigue, amenorrhea, or absence of menstrual periods in women, constant muscle & joint soreness, regression (not making any gains in the gym or on the field), exhaustion, illness caused by a weakened immune system, and irritability. 

Take a day off from strenuous physical activity every three workouts, or as necessary. I know there are lots of workout fanatics out there who will say you don’t need to do this, that only working out constantly will get results; but we also need to exercise some common sense, and pay attention to our bodies. Just like when you feel hunger pangs, you eat, so when you feel overly exhausted and sore, - rest. This is perhaps what makes me different than an average personal trainer, because it’s where my holistic training comes into play. My advice - train hard and rest easy.  As with many things in life, it’s all about balance. 

You want to do something that makes you feel good, and relax.  If you say intense exercise relaxes you, you are not doing it right.  No, doing yoga, correctly, isn’t a “break”.  Some yoga classes are as tough as any other workout. 

How to rest & rejuvenate: *  Take a meditative walk, leave your phone and music behind. Get in touch with yourself and nature, by paying attention to your posture, foot strike, breathing fresh air, and core stability.

*  Massage.  Increases circulation which speeds muscle repair, and regeneration, increases disease fighting white blood cells / decreases cortisol, and heals the body. And, it feels great. *  Sleep 8 hrs. This is tough for some, but you need to make the effort. The benefits of sleep are enormous, including mood elevation and mental alertness. Many of our bodies’ major restorative functions like muscle growth, tissue repair, protein synthesis, and growth hormone release occur mostly, or in some cases only, during sleep.  Sleep also lowers adenosine levels in your system.  Adenosine levels are thought to lead our perception of being tired. Sleep improves memory, is said to help us live longer, curbs inflammation, spurs creativity, improves performance, sharpens attention, lowers stress, and lowers depression. *  Spa day: what ever you can afford to do...do it!! *  Lay in the grass/hammock and take a nap. 
*  Sit around the house, veg (literally) out, watch a movie or TV – it’s ok.
R-elax E-njoy yourself S-leep T-rain harder
*  Although I’m not an advocate of pharmaceuticals, look at exercise like medication, too much is an overdose, too little is not effective, you need to find the proper dose – and balance between exercise and rest – for maximum success.

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Matt Espeut, GoLocal's Health & Lifestyle Contributor has been a personal trainer and health & fitnesss consultant for over 25 years. He is the owner of Fitness Profiles, a one on one, and small group personal training company, as well as Providence Fit Body Boot Camp, located at 1284 North Main St., on the Providence/Pawtucket line. You can reach Matt at (401) 453-3200; on Facebook at "Matt Espeut", and on Twitter at @MattEspeut. "We’re all in this life together – let’s make it a healthy one!"

 

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