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Your body only builds muscle when you are resting. Hence, the importance of good sleep and at least 1 rest day a week. Without rest, you simply won't improve as much as you could be able to because of fatigue. There are so many factors at play here with sleep, ability, prior training, training cycle, diet, etc. to be able to say to what level the impact ...


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A recovery run does not replace a rest day. Recovery runs are most effective when you already have a solid base of strong bones, tendons, and joints built by months of steady training + rest cycles. If you don't have such a base, an extra run in your week may do more harm than good. When in doubt, rest. To find out whether you're at risk of overdoing it, ...


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I personally only run back to back days when training for an event. If not, i average 3.5 days a week with plenty of rest in between. Unless you are working toward a race or trying to lose weight, running alternate days is more than enough. Very often, especially while running, one can end up with very small microfractures in their legs, especially if they ...


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What you're actually asking about is "recovery". The term "rest time" usually applies to the time between sets within a workout. For example, if you'd do several sets of squats, you might rest anywhere between 2 to 5 minutes or even more depending on the intensity between those sets. Mark Rippetoe likes to underline in his works (Starting Strength, ...


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Given a primary goal of fat oxidation (burning), I would suggest lowering the intensity of your workouts. 80% of HRmax is an anaerobic level of effort -- at this intensity, you're burning mostly carbohydrates and not much fat. By lowering your cardio intensity to 65% of HRmax, your workout fat burn rate will roughly double [see, for example, Figure 2 of ...



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