We all know the benefits of exercise for overall fitness, but sometimes we are not as likely to recognize the benefits of rest. Why rest? The simple answer is this: Muscle growth occurs during rest periods, not during exercise.
Muscles are critical for life. You cannot do anything without muscles—from talking to walking. Muscles are how we convert food into the actions of our lives. Fortunately, muscles respond wonderfully to challenges, growing stronger with practice, and they do a fantastic job of repairing themselves when injured.
Most people think of biceps or triceps when they think of muscles, but there are three unique muscle types in humans (in mammals):
- Skeletal muscle is the type of muscle that we can see and feel. When a body builder works out to increase muscle mass, skeletal muscle is what is being exercised. Skeletal muscles attach to the skeleton and come in pairs — one muscle to move the bone in one direction and another to move it back the other way. These muscles usually contract voluntarily, meaning that you think about contracting them and your nervous system tells them to do so. They can do a short, single contraction (twitch) or a long, sustained contraction (tetanus).
- Smooth muscle is found in your digestive system, blood vessels, bladder, airways and, in a female, the uterus. Smooth muscle has the ability to stretch and maintain tension for long periods of time. It contracts involuntarily, meaning that you do not have to think about contracting it because your nervous system controls it automatically. For example, your stomach and intestines do their muscular thing all day long, and, for the most part, you never know what’s going on in there.
- Cardiac muscle is found only in your heart, and its big features are endurance and consistency. It can stretch in a limited way, like smooth muscle, and contract with the force of a skeletal muscle. It is a twitch muscle only and contracts involuntarily.
(See the complete article, How Muscles Work, by Craig Freudenrich, Ph.D.)
Most experts will agree that while cardio can be done every day, it is best to do light workouts some days to allow for recovery. The great thing about mixing up your work on weights is that you can work upper body one day, then lower body the next. This lets your body parts rest for a full 24 hours before working them again.
Of course, we know that our bodies were made to move. Can you imagine a cave dweller taking a day of rest? Or a farmer, for that matter? Being active is probably the best preventive medicine you can practice. Rest days are days you will move more gently. Instead of running, walk, or run more slowly and for less distance. Yes, your body needs to rest, but it is recovery time you need, not atrophy time.
This week, really become aware of your muscles and their needs. Unless your doctor tells you not to, pick up the pace of your activity so that you are developing really healthy muscles. Work out hard enough that you get into the habit of feeling that need for rest, then back off for a day before you pick up the intensity again.
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Rev. Debra BashamVoice: (269) 921-2217 Email: debra@scs-matters.com https://scs-matters.com http://ImagineHealing.info http://SurgicalSupport.info Small Changes … Infinite Results™ “If we have no peace, it is because we have forgotten that we belong to each other.” ~Mother Teresa Tips from 5 April 2010 to 6 August 2012 are here: Archived Tips |