A Day of Rest

Okay, so I admit it: I'm not great about taking a day off from working out. My fitness routines are basically the only form of physical movement I get throughout my day, unless you're counting the rapid-fire movements of my fingers as I sit in front of my computer tap-tap-tapping away.

So, since I have an office job and my fitness routines are all I've got, do I really need to take a day of rest?

As it turns out, yes.

According to a study from the national Yang-Ming University School of Medicine in Taiwan (yes, I did actually Google this to verify legitimacy), three consecutive days of intense endurance-type workouts (working at about 85 percent of maximum effort for at least 30 minutes) may destroy some white blood cells, disrupt the immune system, and trigger whole-body inflammation.

We all know that your fitness level won't improve if you don't work hard enough, but too much can be ... well, too much! The perfect workout intensity is different for everyone, so stick with the old motto of trusting your body. Go with how you feel. If you're suddenly exhausted, depleted, or more sore than usual, listen up! Take a day off. If you're like me ... uh, a bit hyper ... and you really can't stand the idea of a no-workout day, try light stretching or yoga, such as Cathe Friedrich's Stretch Max.

Other good options for your day of rest can include a leisurely walk, light swim, or anything else you find fun and non-stressing to your muscles. Exercise causes microtrauma to muscles, so that day off is necessary for repair. If you skip the necessary recovery time, areas of wear and tear from the microtrauma will be more prone to injury and less likely to show strength gains. It's true that you'll burn a few extra calories by not taking a day off, but you'll be less efficient in capitalizing on the work you do. If you want fitness gains, then rest already!