As athletes, especially older athletes, we need to learn to listen to our bodies when they begin to ache. One of the best things we can do for our body is take a day off. Rest for your body is just as important as the 50 mile bike ride, the 15 mile run, or the interval track work you do. Rest allows your body to adapt to the stress it had been under and aids in muscle repair.
Other variables on rest days include amount of sleep, nutrition, and stretching. High quality, water dense foods are a great choice when it comes to a day off. Fruits, vegetables and lean meats will help repair muscle fibers and keep your body running at high levels. I would suggest a stretching session during your rest day. Stretching helps with flexibility of joints, muscle recovery, and can be used as a cross training activity. Yoga and pilates are wonderful tools for stretching and are available at the local gym. A 20-30 minute stretch on your day off will pay huge dividends in the future. Sleep is a recovery tool that is overlooked by many people. Sleep allows your body to review your past events and learn by muscle memory (memorizing a motor skill when doing the activity again).
So rest plays a big part in your workout schedule and should be included in your week. One or even two days can keep you from strains or even an overuse injury which can keep you sidelined for weeks. Try it this week and see where it takes you.
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