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No matter what Jim Bro and his cronies say, the training method of "work hard and go home" is self-respecting. This old-school philosophy of pulverizing the body and then barely lifting a cup of tea the next day may apply to bodybuilders-they lift very heavy weights to develop specific muscles and therefore require a period of complete rest to recover. . But unless you plan to get too tanned, lazy days are laziness.

Let's start with the broader health effects. The federal government’s guidelines promote the prevention of diabetes, heart disease, cancer, and depression through daily activities. Exercise your muscles every Friday, and only exercise on the sofa on Saturdays, and you will lose countless benefits. Tired muscles may thank you, but the chemical reaction of your heart and brain certainly won't. The consequence of an inactive rest day is disturbing reading. Your metabolism slows down and your brain produces fewer endorphins. Muscle recovery is actually damaged, not strengthened; your body needs activity to clear the lactic acid from yesterday’s exercise, which is why even Tour de France cyclists will ride at low intensity on rest days. A separate study in the International Journal of Sports Medicine shows that athletes who complete low-intensity exercise (such as swimming, cycling or jogging) on ​​their rest days recover faster.

But don't think that we are strongly advocating daily deadlifts. Targeted weight training 3 times a week (chest and arms; shoulders and back; and, sorry, leg training days) is enough to improve strength. However, if you still want to reduce body fat and increase energy levels, you need to move on in the middle days.

Start thinking about alternating between "fitness days" and "active days." On fitness days, train hard. On active days, stick to low-intensity exercise, such as walking, tennis, biking, swimming, or golfing.

Steady-state aerobic exercise will boost your metabolism and improve your mood. In fact, aerobic exercise is superior to resistance training in stimulating endorphins and improving cognitive ability.

What the camisole and baseball cap brigade did not know is that changing the sofa to exercise can also bring benefits to the squat rack. Swimming improves joint mobility by producing synovial fluid, making it a great addition to strong cleansing, while yoga and Pilates will stabilize posture and strengthen your back chain. A paper in the "Clinical Journal of Sports Medicine" showed that regular stretching can improve everything from strength to speed.

If you think that being active 7 days a week will exhaust you, then the opposite is true. Extra low-intensity exercise will make you energized, not exhausted. So take a break and choose a smarter daily fitness plan. A day off does not prove that you have been training hard. This is a waste of time.

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