HOW MUCH REST YOU *really* NEED | why rest days are important for recovery
Рет қаралды 12,329
2 жыл бұрынHey everybody! Today we're talking all about rest and recovery. Specifically we'll talk about why rest days are important for recovery and what to do on your rest day. This video discusses the benefits of rest days and I give you a behind the scenes look into how I plan out mine. Drop any questions below!
MENTIONS //
Mott & Bow | www.mottandbow.com - use code JUSTINA10 for 10% off!
VIIA Hemp Company | www.avantlink.com/click.php?t...
MORE SCIENCE BACKED VIDEOS //
• SCIENCE BACKED
WORK WITH ME //
www.justinaercole.com
FOR BUSINESS INQUIRIES //
justinaercoletraining@gmail.com
CERTIFICATIONS //
NASM CPT | www.nasm.org/become-a-persona...
NASM CNC | www.nasm.org/continuing-educa...
PN LEVEL 1 | lnk2.io/wmB7FfN
CFSC LEVEL 1 | cfsc.inspire360.com/?aff=104
TRX | www.trxtraining.com/products/...
SOCIAL //
instagram | justinaerco...
tik tok | www.tiktok.com/@justinaercole...
spotify | open.spotify.com/user/1214607...
SHOP MY AMAZON STORE //
www.amazon.com/shop/justinaer...
*As an Amazon Associate I earn from qualifying purchases.*
MUSIC //
Music by Damien Sebe - Cherries - thmatc.co/?l=D4C54E03
“Movie” by Anja Kotar anja.kotar... open.spotify.com/track/3g59E9...
Music by Eric Reprid - Thought About It - thmatc.co/?l=55F2F2B6
DISCLAIMER //
Although I am a certified trainer and nutrition coach, these are my opinions and this is not medical advice. Please consult individually with a health professional for specific health advice. Some links may be affiliate links in which I earn a small percentage of sales. It costs nothing additional to the consumer.
#restdays #activerecovery #functionalfitness
@ryandeffley7652 2 жыл бұрын
It's the same for me. Even when I'm "resting" I'm still low key active and I get 10-20K steps daily on top of formal exercise.Last Sun was the first lazy rest day I'd taken in awhile. Only left my bed for the kitchen or restroom. 🤣 What works well for me is three workout days in a row (push/pull/legs+sprints) and an active rest day on repeat year round. Sometimes if I need it I will take two active rest days in a row or one full lazy day. I've found doing this system works WAY better than being locked into specific days of the week.
@JustinaErcole 2 жыл бұрын
That's a great sustainable split!
@finn22k 2 жыл бұрын
Love the TFNL shot. You are both my favorite
@JustinaErcole 2 жыл бұрын
Thank you! Harry's the best :)
@carlenearendse8163 2 жыл бұрын
Definitely 🥰
@lindajackson5035 5 ай бұрын
This message cannot be stressed enough. My rest days are usually active recovery because I like outdoor activities, hiking, cycling, kayaking, paddle boarding or just plain walking and also yoga. However, I am age 65 so need some downtime so there are days of slothing 😁. The important thing is not to lift heavy shit or super intense cardio. But as you often say, It depends. You also alluded to the mental aspect because for some of us it’s nice not to feel we have to do that scheduled workout, just do what makes us feel good.
@HeyyBrey 2 жыл бұрын
My husband is a prime example of recovering makes a more powerful body . He will lift weights constantly for a few weeks and then take a week off then he will go back to the gym and he will PR every time. It’s insane. Obviously different exercise routines require different durations of rest. But Rest gives our body time to repair! You can’t build a strong building if you don’t take time to repair the cracks. Great video!
@JustinaErcole 2 жыл бұрын
Wow what a great example! thanks for sharing and watching :)
@michellefreedman9265 2 жыл бұрын
Thanks for the great content as ever. I love that your downtime is watching Harry on Team For Never Lean. Mine is watching you, Harry and Keltie O’Connor !
@JustinaErcole 2 жыл бұрын
Oh yeah I love Harry!
@vvvvv9041 2 жыл бұрын
Oooh I love the wash on those jeans! Also love this topic, I'm a chronic overexerciser and this is so tough for me, I used to only be able to rest if I was showing obvious neurological signs of overtraining. It was so ridiculously hard to shift my mindset from "a plateau in performance means work harder no matter what" to "a plateau might mean it's time for rest, how are you actually feeling?" Like, just absurdly unnecessarily difficult for would could be a small and intuitive shift in thinking, I blame *gestures vaguely at diet culture and etc* and am so grateful for sane voices like yours in this space!
@JustinaErcole 2 жыл бұрын
Oh it's 100% DIET CULTURE! Try to focus on the rest day as a day of appreciation. That's really helped me over the years :)
@olha_zin 2 жыл бұрын
Thank you, Justina! I've been looking for a solid recap of all things about rest days and active recovery. Now I no longer feel lazy for choosing yoga and walking when I'm sore :)
@JustinaErcole 2 жыл бұрын
Love that!
@loujoline 2 жыл бұрын
I love your content so much, sticking around for a while I noticed that your filming style editing etc is improving so much. You are always an inspiration for a healthy relationship to fitness. Social Media needs you:)
@JustinaErcole 2 жыл бұрын
Oh wow thanks Lou!
@CrayonConoisseur Жыл бұрын
I'm really loving your content as someone whose not fitness savvy. I just got back into training and your videos really help me stay motivated and explore new exercises.
@JustinaErcole Жыл бұрын
I'm so glad!
@andierefreshedfit 2 жыл бұрын
Ok I recently found you and am LOVING your videos and content. Btw 5’ here too!! And I saw you watching TeamForNeverLean…LOVE his content as well! Such good stuff girl. So glad to find more likeminded people when it comes to health and fitness. 💕
@JustinaErcole 2 жыл бұрын
So happy to have you here Andrea!
@just_sadhana 2 жыл бұрын
Such an important topic to discuss, thank you Justina 🙌🏽
@JustinaErcole 2 жыл бұрын
You’re so welcome!
@hkimchi 2 жыл бұрын
Always a great video! I'm learning to love rest days. Also lol at the ending
@JustinaErcole 2 жыл бұрын
Hahahha I had such good intentions
@Thecozylittlehollow 2 жыл бұрын
Great video! I took rest days for granted in my teen/early 20s as a serious dancer. So many dumb injuries 😆 Now I love my rest days. And I’ve seen more progress when scheduling them in.
@JustinaErcole 2 жыл бұрын
Oh sameeeee
@Chocolatepuppy21 2 жыл бұрын
Watching this on my first rest day of the week so...perfect timing! Usually I'll try and exceed my step goal on rest days because it helps me a lot with DOMS, but I just started a new lifting program and I am EXHAUSTED so today will be minimal movement, maybe some foam rolling for soreness. Another benefit of rest days for me is that it's usually the only time I have motivation to wear makeup and "real" clothes.
@JustinaErcole 2 жыл бұрын
Hahaha love that motivation!
@floralundies 2 жыл бұрын
Perfect timing because I need a rest day today :D
@JustinaErcole 2 жыл бұрын
Take that rest!!
@jennterry6977 2 жыл бұрын
The ending 🤣🤣🤣🤣 Great info as always. Rest is the one thing I dont really need to work on lol.
@JustinaErcole 2 жыл бұрын
Hahahah I got tired of filming
@melann7380 2 жыл бұрын
I guess hitting myself accidentally in the chin with a kettlebell tonight was probably I sign I need a rest day, 😂
@JustinaErcole 2 жыл бұрын
OMG YES REST LOL
@PlanwithLaken 2 жыл бұрын
BAHAHAHAHA it’s the ending of this video for me. 😅🍻
@JustinaErcole 2 жыл бұрын
You almost made a cameo but I got lazy lol
@SchnattaLieschen 2 жыл бұрын
Love your videos always!
@JustinaErcole 2 жыл бұрын
Thanks natalie!
@randykenderguillenroca5712 3 ай бұрын
I like your voice. Great video for english learners like me.
@christinaf9944 2 жыл бұрын
9:18 omg you're watching TFNL too !!
@JustinaErcole 2 жыл бұрын
Harry is the best!
@MargaretElizabethLLC 2 жыл бұрын
HAHAHAH the ending - if that's not the most relatable way to end a vlog I don't know what is 😂
@JustinaErcole 2 жыл бұрын
😂😂😂 I got tired of filming
@ArmednotTriggered 2 жыл бұрын
I take at least two rest days, but it changes week to week. Sometimes those days are active with walking, mobility work, stretching, etc. Sometimes those are completely lazy. Sometimes I take more or less depending on how it feels. I just listen to my body and my needs for that week. The thing I definitely need to improve is my sleep. Ugh. Not to brag, but insomnia is my biggest flex. Lol.
@JustinaErcole 2 жыл бұрын
Oh my sleep is terrible too. Definitely something I’m working on!
@jacki8106 2 жыл бұрын
Tbh this is where i get stuck. Cause sometimes my “active recovery” accidentally becomes a 22k step day and i usually average 15-25k steps daily on top of working out 5-6 days a week. I should just…stop???
@JustinaErcole 2 жыл бұрын
How do you feel? Is it causing negative effects? If not, you’re fine :)
@jacki8106 2 жыл бұрын
@@JustinaErcole normally pretty good! Im just worried im falling into the “more is better” mindset subconsciously lol
@JustinaErcole 2 жыл бұрын
@@jacki8106 I would just recommend staying in tune with your body and taking it from there. Like I said, adequate rest means something different to everyone!
@luisangelolompon1793 2 жыл бұрын
Really Appreciate your Videos Justina, its very informative when it comes to general fitness. But can you talk about how "GREASING THE GROOVE" works and can this method be an efficient way to elevate your fitness level. I'm an experience Taekwondo athlete but when ever I walk into a room, I would do at least 10 pull ups first before entering and vice versa and in result, I can already notice an increased number of my pull ups repetitions and shoulder size and I've been doing that for almost 6 months now.
@JustinaErcole 2 жыл бұрын
I've never heard of greasing the groove. Is that a method?
@luisangelolompon1793 2 жыл бұрын
“Greasing the groove” (GtG) is a phrase Pavel coined to describe what you’re doing when you consistently practice a specific strength skill. The more you practice, the more of a pathway forms between your muscles and your nervous system. Or in other words, the more you practice, the more you “grease the neurological groove.” By regularly doing strength movements, we help the myelination process along, and increase the efficiency of the neuromuscular connections involved in those exercises. The more efficiently you can perform an exercise, the more reps you can do, and the more reps you can do, the stronger you become.
@JustinaErcole 2 жыл бұрын
@@luisangelolompon1793 It sounds like it's just a term for saying the body adapts and gets more efficient at a certain movement or stimulus. Personally, I've never used the phrase GtG so I won't make a video about it, but it's fun to know there's another term out there!
@luisangelolompon1793 2 жыл бұрын
Thank you 💕
@cetriyasArtnComicsChannel 2 жыл бұрын
i always feel like my muscles get bigger or suddenly I feel 'slimmer' (no scale change, just seems I've retained less water) after a rest day. I also rest from deep stretches since I'm new to it and can tell I'm pretty weak in the muscles do the movements
@JustinaErcole 2 жыл бұрын
That’s what happens! Strength training will cause your muscles to retain water to help with repair. So you probably feel “slimmer” on rest days :)
@theminimalistninja 2 жыл бұрын
Love how you ended the video! :D
@JustinaErcole 2 жыл бұрын
Hahaha total accident
@jessicaharrison4719 2 жыл бұрын
What if you are doing a workout program that has two rest days put in, but you are also responsible for walking (or running with) an extremely active dog 5 days a week. Would you recommend two full rest days, or would you recommend staggering the days where I don't walk/run and the days I don't do the workout? Right now I am following the workout plan each day but Monday and Thursday, and walking or running with the dog each day but Tuesday and Saturday, so right now I am staggering my rest days, but I am worried I am not getting enough rest. What would you recommend?
@JustinaErcole 2 жыл бұрын
I'd recommend listening to your body! Are your training days suffering? Are you not getting adequate sleep? Are your hunger cues off? All of these things are signs of overtraining (and there's lots of others too.) But if you're not experiencing any negative effects, I'd say you're fine :)
@jessicaharrison4719 2 жыл бұрын
Ooh, the injury thing is a big one for me. I started being more intentional about my strength training rather than just doing random yoga when I felt like it because I kept hurting myself, culminating in a bad hamstring pull while I was in the splits a year and a half ago. Thanks so much for putting all this information out there!
@jessicaharrison4719 2 жыл бұрын
@@JustinaErcole Thank you so much for your response! I am terrible at hearing my body's signals, let alone listening to them. I am currently working on intuitive eating after restricting for almost half my life, and I also have ADHD, which also makes it harder to feel my body. My training is going well, and I start to shed the soreness once I am through my warm up. I really prioritize sleep, and try to get at least 7 1/2 hours a night, preferably 8 1/2 or more, but I have kids, so that is not always possible. I have been pretty sore, but I just moved from the beginner to the full program, so I am sure I will adjust to this just like I did the beginner workouts. I cannot realistically walk the dog less, and I don't want to do my workouts less, so playing around with rest is just about all I can do. Thanks again for your timely response!
@hamsteroncoffee Жыл бұрын
You watching TFNL! How cool is that, haha?! Amazing topic! Rest is very important ❤️. But what do you do when you need to take longer rest periods due to some external factors? I find it so hard to get "back in the game" after such breaks.... It is a little frustrating, to be honest 😬
@JustinaErcole Жыл бұрын
Honestly, I simply take longer rest periods and then get back to my normal routine when I can. There's no magic answer. You just have to take action rather than wait for motivation.
@hamsteroncoffee Жыл бұрын
@@JustinaErcole Mmm yeah. Motivation is fleeting, as they say... I guess we just have to push it a little bit more than usual until we "go back in the game" again. Thanks, Justina ❤️! Knowing that other people go through similar struggles really helps ☺️
@JustinaErcole Жыл бұрын
@@hamsteroncoffee Everyone goes through it! That's why it's important to have a system and routine set in place. So you can hop right back into it :)
@JavierRamirez-eq5tf 2 жыл бұрын
How many hours of sleep do you get? I try to get between 7-8 hours of sleep each night. I workout MWF rest TTH & Sat and then do yoga on Sundays. Sometimes I switch it up and do M, T off W then TH, F rest Sat but always Sunday yoga!
@JustinaErcole 2 жыл бұрын
I'm TERRIBLE with my sleep and it's something I need to put more focus on. I typically get 6 hours. Something I'm planning to spend more time fixing!
@JavierRamirez-eq5tf 2 жыл бұрын
@@JustinaErcole Gotta get that beauty sleep!!!
@josephroa4475 2 жыл бұрын
Honestly I am terrible about rest days. I hadn’t taken a true one in about two years and my body just wasn’t having it anymore. Plus I assume turning 50 hasn’t helped 😂. Trying to take at least one day week where it’s just stretching and don’t care how many steps or other activities I get in that day.
@JustinaErcole 2 жыл бұрын
That's a great adjustment Joseph!
@figureskater71889 2 жыл бұрын
Ok but you and Laken should totally collab on a video because it's really weird the two aspects of my KZfaq watching combining.... Love it though!
@JustinaErcole 2 жыл бұрын
That’s a great idea!
@efectomariposa1233 2 жыл бұрын
Let's say that on Monday we do legs and on Tuesday arms. Does the second day count as a small rest for the legs?
@JustinaErcole 2 жыл бұрын
It’s a rest for your legs absolutely, but it’s not a rest day :)
@efectomariposa1233 2 жыл бұрын
@@JustinaErcole aah okay, thank youuu!
@BrawnyKingFitness 2 жыл бұрын
Rest days are important. If you feel that you can get a workout on a rest day then you really did not train hard on your training days.
@JustinaErcole 2 жыл бұрын
Amen!
@tylerrose4416 2 жыл бұрын
Doing any semi-strenuous activity for more than 4-5x a week is definitely a waste. I work in a warehouse and I can get in 12-14 miles walked at that job.. and every time I try to work out after, those workouts are just a waste of time
@JustinaErcole 2 жыл бұрын
I think it depends on the person and their goals!
@ChenBritMi 2 жыл бұрын
i used to workout everyday and ended up gaining weight because i put too much stress on my body, but even after that i still can't get myself to have rest days, i feel like i'll kill my gains if i rest
@JustinaErcole 2 жыл бұрын
I PROMISE YOU, it will actually speed up your gains :)
Justina Ercole
Рет қаралды 10 М.
The Running Channel
Рет қаралды 31 М.
Justina Ercole
Рет қаралды 214 М.
Ro Mitchell
Рет қаралды 45 М.