The summer holidays mean time for a break \u2014 from work, waking up early and ideally the British weather. But if we take time out from the gym too, will the break undermine all our hard-won progress? \u201cThere\u2019s a reason why we\u2019re constantly talking about rest, and it\u2019s because most of us don\u2019t get enough of it,\u201d says Alina Cox, head female trainer at the Club Q, a private gym in London. \u201cStress and constant stimulation have become the norm.\u201d <\/p>\n
In fact taking a break can be beneficial to your mind and body. This is what you need to know about rest. <\/p>\n
Chill out<\/p>\n
Rest isn\u2019t just about not reading your emails after 5pm. \u201cTo rest means to take complete time off in order to replenish physically and mentally,\u201d explains the sports therapist Kate Siobhan Taylor, who says you\u2019ll know you\u2019re in need of a rest when your performance starts declining \u2014 be that in the office or at the gym. <\/p>\n
There are different types of rest \u2014 including physical, mental, emotional and social. Which type you need \u201cdepends on the kind of stress you\u2019re experiencing\u201d, Cox says. \u201cIf you feel physically exhausted, a nap will be better than a heavy workout. On the other hand, if you\u2019re emotionally stressed, a challenging boxing workout might be exactly what you need.\u201d<\/p>\n
Cox adds: \u201cAlmost any activity can be considered a form of rest, as long as it brings you calm and relaxation.\u201d <\/p>\n
\u2022 Should a workout hurt? And how much pain is too much?<\/b><\/a><\/p>\n Pecs appeal<\/p>\n Two weeks off won\u2019t undo all your progress in the gym. In fact researchers at Arizona State University, the Federal University of Vi\u00e7osa and the Federal University of Ceara found that even people who have been lifting weights for only 12 weeks usually maintained their muscle mass after a fortnight off. Cox says it could take up to three months or longer for consistent gym-goers to begin losing muscle mass.<\/p>\n Keep on moving<\/p>\n Cardio, however, is a different case. A study in the European Journal of Sports Science found that two weeks off can lead to a decline in the markers of cardiovascular fitness, such as your resting heart rate and your general ability to exercise at pace. The greatest impact occurred between two to six weeks off. <\/p>\n It\u2019s not the end of the world. \u201cWhether it\u2019s swimming, hiking or other recreational sports, you\u2019re still likely to be active on holiday, so the overall loss in cardiovascular fitness may not be that significant,\u201d Cox says. <\/p>\n