虽然像迈克尔·菲尔普斯（Michael Phelps）这样的运动员（大多数日子训练5至6个小时）需要休息几天，这似乎很明显，而我们的指南仅仅是凡人的准则，这一点就不太清楚。例如，如果您要获得最少的推荐体育锻炼，您是否需要完全休假几天？如果您每天采取10,000步，这是否真的需要恢复时间？
正如您可能期望的那样，这取决于人。
The Department of Health and Human Servicesrecommends如果您希望实现与运动相关的可观健康益处，请执行以下操作之一：
- 每周150分钟的中等强度有氧运动
- 75 minutes of vigorous-intensity aerobic physical activity each week
- 两者的组合
With that in mind, recent research suggests that you can reap the most exercise benefits if you do around three times that amount of physical activity. The学习, published in JAMA Internal Medicine, found that people who exercised at a moderate intensity, usually walking, for 450 minutes per week (around an hour each day) were 39% less likely to die prematurely than people who didn’t exercise at all. The risk of dying for those who did the recommended 150 minutes per week was about 31% less during the study.
So, if you’re striving to achieve the government’s minimum guidelines — say you’re walking around 20 minutes each day of the week — you might not want to take a rest day since you’re already at the lower end of the recommended amount of physical activity. Similarly, if you’re hoping to shed weight, a day laid up on the couch may not need to happen. After all, rest days are reserved for serious athletes, right?
考虑锻炼时，如果您进行最少的体育锻炼或更少的时间，则可能不需要每周休息日。为了确定，studiesshow that if you’re getting two days of exercise a week or fewer, you’re likely not achieving the desired fitness gains or benefits you’re after. As you might expect, there’s a big caveat to all of this: Your body gets taxed by exercise combined with all the other activities you engage in on any given day. A whole host of things can affect the amount of rest and recovery you need, not just the minutes or miles of exercise you log. Life stress, age, nutrition, sleep, physical fitness levels and certain health conditions should all be factored into how much rest you get.
例如，如果您比较两个人在一周中大部分时间步行30分钟的两个人，则每个人都可能需要采取不同的方法休息和康复，具体取决于他们的生活。如果他们中的一个有三个小孩，他们白天要关心的是一个过夜的工作，要求他们连续八个小时站立，而另一个没有孩子和9-5的桌子工作，那么您可能可以猜测哪个个人可能需要偶尔将额外的休息日插入他或她的日常活动中。
休息还是恢复？
了解休息和恢复之间的区别可以帮助您确定特定情况的最佳行动。对于休闲运动员，大多数教练都建议每周一次完整的休息。研究表明，竞争激烈的运动员在特别艰苦的锻炼之后可能需要多达48小时的休息。在这些情况下需要休息的需求与以下事实有关，即所有类型的运动会损害肌肉，休息日可以治愈。正是在这种停机时间里，身体反弹，肌肉变得更强壮，并且发生了适应性的适应性。
但是，如果您没有在该水平上进行训练，则需要查看生活的累积压力，以确定您是否需要几天的休息时间。也许不是每周休息，而是每月两次休息一天。或者，也许您只是知道工作或家庭义务将不可避免地干预您的锻炼计划，因此您可以为那些日子变得太多的日子保留休息。
如果你不确定你是否需要休息day, active recovery days are a nice middle-of-the-road option. Active recovery allows you to get in some physical activity and burn a few calories, all while giving your body a break.学习have demonstrated that low-intensity exercise, like swimming or yoga, can actually benefit recovery and enhance relaxation. So if you’re feeling worn down from your usual walking routine, taking a day off to hit the pool will restore your energy levels and physical well-being, while burning calories.
The takeaway here is that there is no one-size-fits-all prescription for rest and recovery. It’s all about listening to your body and responding appropriately. You might only be getting in the bare amount of recommended exercise each day, but life could also be serving up a whole lot of other physical, mental and emotional stress, so your body may be begging you to back off. Be sure to listen to that call, but also keep in mind that exercise can be restorative — so it shouldn’t be the first thing to get cut from your daily routine. In fact,研究表明，自然界的步伐并没有使您的身心疲劳，可以提高情绪和能量水平。因此，如果您感到被打击，请退后一步并评估您的情况。在公园里散步可能就是您所需要的。
