Following a rather soggy start, the six members of our 10k team completed the British 10k – along with more than 30,000 other people along the streets of London last weekend! A huge achievement for the individuals who have been training as part of a healthy lifestyle campaign since January, everyone finished in under one hour seven minutes, and to cap it all off raised nearly £600 for Cancer Research UK – spurred on by the invaluable support of all Spabreakers!
… There have even been some rumblings about doing another one, but before we get to that point, the team are now enjoying a well-deserved rest, which is obviously something Spabreaks.com excels at … and happily that turns out to be a rather important part of the training process as well, as London’s leading fat-loss specialist, Dave Fletcher explains…
Rest is an essential part of any exercise programme, it is when your body is resting that it adapts most to your efforts when exercising. So when training hard, you will only reap a fraction of the rewards if you don’t rest your body properly. Sleep is the best rest you could possibly reward your body with because it allows you to replenish and balance key hormones which play a vital role in your body’s ability to burn calories as well as where you store your body fat. Whether you are looking to lose weight, drop a dress size or shed some body fat, rest should be valued as highly as the exercise itself. A lack of rest can often lead to excessive levels of cortisol (our stress hormone) which is produced predominately by our adrenal glands. Elevated cortisol contributes towards fat gain around your stomach, it reduces your energy levels and can prevent you from sleeping through the night. Resting more will help to address this.
What is rest in the context of training?
There are different types of rest to be aware of when participating in an exercise programme. Absolute rest is best described as an eight hour sleep. As you now know, sleep is a vital part of the repairing process to ensure you get the most out of your workouts. The other type of rest is described as a ‘rest day’; in your programme, you should map out the days you are exercising and the days you are resting. Your days off are your rest days and you should use these to prepare your body for optimum performance on exercise days.
Does a spa count?
Health retreats and spas are always popular choices for regular exercisers. Lower intensity exercises like yoga have proven to be invaluable in the recovery process whilst training particularly hard. I know that many of my personal clients have benefited from taking a weekend out and letting their body recover.
Do you have any tips for helping your body to recover?
Your nutritional choices play a vital part in the rest, recuperation and recovery process. On days of exercise, I suggest you consume more carbohydrates than days of complete rest. In your post workout meal, I suggest including some sweet potato which is a great low glycemic option which will help replace vital glycogen stores which you burn when exercising. Avoid eating after 7:30pm and aim for eight hours sleep per night.
It’s not too late to sponsor our team! Simply head to our Justiving page or text SPAB86 £3 (or the amount you would like to donate) to 70070 !
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