by S. F. Heron

Created on: October 19, 2008   Last Updated: October 30, 2008

Many women strive to exercise every day of the week. Whether you workout in a gym or at home, you might have a daily goal of an hour of exercise. That's great in theory but you need to give your body time to recover from your workouts. Don't exercise hard every day, you say? That's absolutely right!

When you workout, your muscles burn calories at an increased rate. As a result, your body loses fluids, energy stores, and your muscles develop microscopic tears, especially during hard workouts. If you only give yourself 24 hours to replace everything you've lost and repair damaged muscle tissue, you are decreasing the effectiveness of a workout.

Now remember, your metabolism continues to be ramped up for about 24 hours after your workout. You're still burning calories despite being "at rest." Alternating days with lighter workouts allows you to benefit from this ramped up metabolism while you let your muscles recover. Since your muscles have degraded during your workout, it's important to boost them again with fluids and lean proteins.

The Best "Rest" Recipe

There are multiple types of rest with workouts and you should include all of these in your exercise regimen. Here are the basics:

Rest between sets-Allow yourself time between repetitions to restore some strength, catch your breath, or replace some lost fluids. Between-set rest is always short term. Consider it a necessary "pick-me-up" during a workout.

Rest between exercise days-Fitness professionals recommend 3-4 days of 45-60 minute exercise per week. It makes perfect sense to incorporate days of rest alternating with days of exercise. This plan tends to prevent painful injuries to the muscles, soreness, and an over-tired feeling.

Active rest-Active rest involves performing a less strenuous activity alternating with your main workout. Incorporate some stretching on these "off" days, add some yoga, or a leisurely walk. Tone that workout down to allow muscle recovery time. Light activity will still stimulate blood flow and increase your heart rate. All of these benefits will be readily apparent during your regular workout routine.

Sleep-A good night's rest is paramount to the success of an exercise routine. Give yourself 8 hours of rest each night. If you're going to the great effort of exercising to improve your health, then you must consider adequate nighttime sleep just as important.

Replace what you've lost-Replace your fluids with water and energy drinks. Eat a proper diet including lean proteins. Both hydration

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