How to recover your power

Sport smart watch

Before sports,you can wear a BP doctor watch to monitor the data when you doing sports.

When it comes to exercise, people are more likely to think that more is better. But is it really so? Not all the time. "There's a point of diminishing returns where more exercise doesn't produce more benefits," said physiologist Peter McCall, author of Eternal Intensity: High-Intensity Exercise Slows the Aging Process. So sometimes less exercise is better.” In fact, a growing number of exercise physiologists and exercise psychologists are finding that a day off can have many benefits for your mind and body.

That's why you can take a break. Also, there are some tips on how to recognize when you need a break.

The yin and yang of sports
No one would argue that long-distance running or HIIT exercise is good for your heart, brain, and muscles. But that doesn't mean you have to give it your all every day. While exercise is beneficial, it puts a lot of stress on your body, affecting your muscles, joints, tendons, and bones [McCall says]. That's not all. Too much can also cause inflammation, draining your mood, energy, and immune health.

Another downside of feeling like you need to hit the gym or the track every day is psychological stress. "There's a difference between saying to yourself 'I have to run' and I want to run," said Dr. Greg Dyer, director of Duke University's Exercise Psychology and Leadership Program. Explain that you need to rest. "

There are other clues. Like permanent muscle soreness, the heart rate doesn't return to normal for hours after exercise, or heart rate variability decreases [mccall says]. "But the first obvious sign is that even when you're tired, it's hard to fall asleep," McCall said.

balancing act
So, how much exercise is enough, and how much exercise is too much? "Some days you just need to take a complete break and get rid of it emotionally, physically and mentally," Dyer says. "It's a little way to keep your life balanced."

This mental break may have other benefits. According to a 2019 study in the Journal of Health Psychology, recreational athletes who are less likely to consider exercising off the court are less likely to be injured than those who are emotionally unable to disengage. They also have more mental energy and sleep soundly.

Find your sweet spot
While the ideal workout day varies from person to person, mccall recommends dividing your weekly physical activity into three different levels, as shown below.

2 to 3 days a week: Go all out and do the hardest exercise until you get out of breath.

2 to 3 days a week: Aim for light to moderate exercise, such as short-term recovery running, hiking, or long-distance walking. You should be breathing faster than usual, but not out of breath.

1 to 2 days a week: Consider light, non-physical activities like yard work, cleaning, or playing with your kids.

Try new prospects.
In a world where we're always told to go further and be stronger, you might have a hard time thinking of a day off. That's why Dell recommends looking at it from a different angle. "I'm not saying take a week off, but it's important to allow yourself to rest," Dyer said. "They're good for your body, and more importantly, they're something your body needs long-term."