🧘‍♂️ Full Rest Days vs. Active Rest Days: Which Is Better for You?

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Full Rest Days vs. Active Rest Days: Which Is Better for You?

We all know that rest days are important in any training routine. But is a full rest day better than an active rest day? Research supports the benefits of both full rest days and active rest days, depending on your fitness goals and individual needs.

Full rest days involve taking a complete break from physical activities. On these days, you let your body recover without engaging in any exercise. Here are some benefits of full rest days:

1. Complete Muscle Recovery: Full rest days allow your muscles to repair and rebuild fully, which is crucial for muscle growth and strength.

2. Mental Rejuvenation: Taking a break can help prevent burnout and keep you mentally fresh and motivated for your next workout.

3. Injury Prevention: By allowing your body to rest completely, you reduce the risk of overuse injuries and give any minor injuries time to heal.

Active rest days involve low-intensity activities that keep you moving without putting too much strain on your body. Examples include walking, light yoga, swimming, or gentle cycling. Here are some benefits of active rest days:

1. Improved Blood Circulation: Light activities promote blood flow, which can help speed up muscle recovery and reduce soreness.

2. Maintaining Flexibility and Mobility: Engaging in low-intensity exercises can help maintain your flexibility and mobility, which is especially important as we age.

3. Stress Reduction: Gentle physical activities can help reduce stress and improve your mood, contributing to overall well-being.

The Power of Protein Intake in Midlife

A study from the Nurses' Health Study (NHS) highlights the crucial role of protein intake in promoting healthy aging among women. Researchers examined data from 48,762 female participants under 60 years old, focusing on their protein consumption and health status over the long term. The study defined healthy aging as being free from 11 major chronic diseases, having good mental health, and maintaining cognitive and physical function.

The results revealed that higher protein intake, particularly from plant sources, significantly increased the odds of healthy aging. For every 3% increase in energy from protein, the odds of healthy aging rose by 5% for total protein, 7% for animal protein, 14% for dairy protein, and an impressive 38% for plant protein. Replacing animal or dairy protein, carbohydrates, or fats with plant protein further boosted the likelihood of healthy aging. These findings suggest that incorporating more protein, especially plant-based, into midlife diets can enhance overall health and support aging well.

So, if you are on the edge of using plant-based protein, give it a try!

What are Glycogen Stores?

Let's talk about glycogen stores and why they’re important for your body. Glycogen is a form of carbohydrate stored in your muscles and liver. Think of it as your body’s quick-access energy reserve. When you consume carbohydrates, your body breaks them down into glucose. Some of this glucose is used immediately for energy, while the rest is converted into glycogen and stored in your muscles and liver for later use.

Glycogen is crucial during exercise, especially high-intensity workouts, as it provides quick muscle energy. Adequate glycogen stores help maintain endurance and performance during prolonged physical activities. When glycogen levels are depleted, you may feel fatigued, and your performance can drop.

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Publisher: Ryan Engel

Editor: Michael Pender

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