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What’s the difference between rest and recovery?

However, there are cases when our ailments are minor enough that working out might not be such a bad idea. The rule of thumb is if our illness is above the neck (e.g. colds and sore throat) it should be okay (within reason). But if we are dehydrated, sluggish, or lightheaded, it might be better to call in sick for today’s workout.

Are you injured?

Injuries are a tough one. There are lots of kinds and it’s quite difficult to come up with a steadfast rule to govern them all. With this in mind, we’ll come up with subcategories to help us decide. 



If we have a sprain (i.e. involving ligaments), my physiotherapists point out that once swelling has gone down, mobility and strengthening help improve recovery times. However, if we have a muscle strain, rest might be the better option since any form of movement is bound to be painful. 

If we have a muscle strain, rest might be the better option since any form of movement is bound to be painful
If we have a muscle strain, rest might be the better option since any form of movement is bound to be painful

On a more serious note, ligament tears, bone damage, and the like should be diagnosed and treated by a doctor at the earliest possible time.

Similarly, overuse injuries such as ITBS, plantar fasciitis, and Achilles tendonitis should first start with proper amounts of rest followed by a proactive strengthening and rehabilitation program. If we fail to do the latter, we’ll easily injure ourselves all over again. 

Are you fatigued?

Like injuries, it’s hard to put our finger on a single definition of fatigue. Despite being similar in terms of how they feel, fatigue actually has different causes. 

First, the most common is lack of sleep. While it might not be the same for everyone, we should get at least six to seven hours of sleep regularly. If we are unable to sleep well for several nights, we’re putting ourselves in a precarious situation where the risk of getting sick, injured, or burnt out increases. In these types of scenarios, it’s better to rest.

However, if we’re tired from a workout, despite nailing the necessary hours of sleep, we might benefit from an easy recovery session or two. Obviously, there’s always a gray area when it comes to fatigue. We can’t always be 100 percent fresh; some form of fatigue is acceptable, if not necessary. As a rule of thumb, I like to look at heart rate, specifically heart rate variability (HRV), to help me decide if I’m pushing the limits.



HRV is a measurement of our body’s parasympathetic nervous system’s health. This is the system that controls autonomous bodily functions such as digestion, metabolism, and cardiac rhythms. 

If the parasympathetic system is “tired,” HRV drops. Consider worsening HRV values as a red flag. We might get away with a few sessions, but over time, we’ll have to pay our dues.

To wrap things up, each person is unique and can tolerate different amounts of stress. If we want to maximize our body’s potential, we need to make sure we understand it and its idiosyncrasies well. 

What might apply to one might not apply to another.


Article and Photo originally posted by Multi Sport Ph last September 20, 2021 and written by Don Velasco.