Here's why trainers are saying the ‘5:2 Rule’ should guide your 2022 workouts
et’s allow the ‘no rest days’ mentality to be a thing of the past, shall we? That fitness trend isn't just over; it's also quite harmful. “Taking days off to allow for thorough muscle recovery is equally as important as the training itself,” says trainer. “People touting, ‘No days off!’ may sound hardcore, but in reality, [they’re epousing] a recipe for injuries, a lowered immune system, and less effective workouts." Overtraining, she says, is counterproductive.
Fortunately, many trainers recommend an alternative: the 5:2 rule. That means five days on, two days off. Here's why taking two whole days of rest and recovery helps your overall fitness. “Our muscles need time to build back up from the micro-tears that occur during training sessions, so it’s actually the recovery period in which lean muscle is created,” says Magers. “Many trainers say that two days of rest and recovery each week will help you maximize your results, both short and long-term.
He notes that you can tinker with the intensity and type of workout, depending on your experience and comfort level. “For example, those participating in exercise with an intermediate to advanced experience should focus on two to three days of strength training, two to three days of cardio, and two days of rest or active recovery," he says.But if you’re a beginner, he explains, your schedule doesn’t have to comprise hourlong HIIT classes or crazy-difficult strength training.
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