The human body is like a machine, rather it is a machine. When a machine overworks, its parts tend to malfunction. Similar is the case with human body parts, if you over train or train more than your capacity, your muscles tend to weaken instead of getting strong. Working out indeed keeps you healthy and active but what we don't understand is that rest days are equally important. Here's a list of reasons that why rest days are as important as working out.
Your muscles need rest
First and the foremost thing you need to understand before starting strength training is that when you're lifting weights, you're tearing muscle fibers. Without proper rest, your muscles can't regain strength and repair it. this is why you need to train different muscles every day. Not resting enough will not affect you immediately but after some time, your energy level will drop and your muscles will be fatigued. You do not want that kind of training, as it is useless and ineffective. A minimum of 48 hours should be given to each muscle to rest and repair. Take the full benefit of your workout regime and give your muscles enough time to rest.
Reduces the risk of injury
Rest days are likely to reduce the risk of injury. How?
When your body is overworked and your muscles are tired, there's a chance that you may fall out of form, drop weight or injure yourself by taking the wrong step. When overtraining, your muscles are exposed to continuous stress and strain. Before you hit that spot, its better you take the required rest day or else the rest days might get longer than planned.
You must have heard about the concept of 'refueling'. To drive something, you need to give it time to refuel and recharge. Very much is the case with your body; it needs time to refuel itself. When you are well-rested and stress-free, it is a known fact that your energy levels will be elevated and your performance will be better than before. One rest day in a week and you will start seeing changes in a month.
Overtraining affects sleep
Sleeping well is a very essential part of working out. You need to be fresh and well-rested before you begin your workout. There are two kinds of people, those who train early in the morning after getting a good night's sleep and those who train before going to bed at night. In both cases, you should well sleep. Research shows that working out in the morning keeps you active throughout the day and burns more calories too! You won't be able to train efficiently in the morning if you are underslept or not well-rested. To give in your best, take proper sleep of 7-8 hours and work out like a beast in the gym.
Resting won't take a toll on your performance
It takes the body good two weeks of non-activity before you start losing your 'gains'. So don't think that taking a day or two off will affect your performance in any way let alone set you back at all the hard work you've done. Make your workout an activity that you enjoy and look forward to rather than making it a liability.
Your immune system can overheat.
When doing a heavy activity daily, your immune system is constantly busy in repairing the muscle wear and tear. Without proper rest, the immune system can't catch up with all the repairs your body needs. What happens then? You guessed it right, injuries!
Overtraining can cause a weight loss plateau
You know that working out too much can help you lose quite a lot of weight but what people don't realize is that it can also have the opposite effect. Instead of losing weight, you can hit a weight loss plateau (a weight loss plateau is when you stop losing weight and get stuck for some time). Many trainers suggest that you change your workouts or take a few days off to break the plateau.