Why Your Body (and Mind) Need Active Rest Days

By Katrina Scott on

Working out is a form of self-care and self-love AND so is rest and recovery! Taking active rest days is just as important for reaching your goals as crushing your workouts. In fact, changes to your body happen AFTER your workout, not during it.

We’re sharing four major reasons why rest is SO important for your fitness goals, mental health, and motivation. 

On your active rest days, we encourage you to still get in some light movement (take a leisurely walk or do a yoga or stretching routine in your Tone It Up app), get extra sleep, keep your body hydrated, and focus on your Lean, Clean, ‘N Green meals with plenty of protein (more on this later!). Your body will feel energized, refreshed, and ready to get back at it!

Rest up babe!

4 Reasons To Pencil In Active Rest Days 

THIS is when you form lean muscle

When you work out, it causes small micro-tears in your muscle tissue. Essentially, your body is breaking down muscle. The real magic happens when you recover! This is when your muscle tissue repairs itself and comes back stronger with more lean muscle. Protein is KEY for this process — it helps your muscle tissue repair and rebuild. 


You’ll prevent injuries 

If you push your body too hard without a break, you risk hurting yourself or ending up with serious joint pain. If that happens, you’ll be missing a lot more workouts!  

It gives your brain a break 

Going, going, going without rest can also lead to mental exhaustion and you could get stuck in a rut, just going through the motions of your workouts. Switching up your routine for a day or two a week will keep your mind fresh and energized, too. 


It boosts your motivation

Absence makes the heart grow fonder, right?! When you take a day off from your usual workouts, you’re more likely to miss them and get excited for your next sweat sesh. You’ll come back reinvigorated and stronger 💪

How often should you take a rest day? 

We recommend taking at least one active rest day per week, but it’s really up to you. You know your body better than anyone else! If you’re feeling any kind of pain, your body is exhausted, or you’re the uncomfortable kinda sore (instead of the good kinda sore), then that’s a sign you need a rest day. 


BONUS TIP: Give yourself permission...without guilt

When you love working out and you’re used to pushing yourself, sometimes it can feel a little weird or unnatural to rest. The most important thing to remember is that your body and mind NEED rest! You aren’t being lazy by taking rest days ~ you are making an active choice to give your body what it needs and you’re working toward your goals. NEVER feel guilty for that! 

Use your rest days as a chance to sleep in, take an extra long walk, spend time meditating, or do another activity that brings you joy! 

Love HIIT, strength training, and yoga? Join us in the Tone It Up app for hundreds of fun and effective workouts you can do right at home!

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