Your body does most of it's changing when you sleep and when you rest! Don't think you have to do hours of exercise 7 days a week. Sometimes several days of rest after weeks of vigorous exercise will actually help you make the gains you are after. (ie. speed, strength)
Plan for some down time every 8 weeks if you are a daily, vigorous exercise-type!
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Recovery/Rest days are important to prevent burn out and allow your muscles to rebuild. However, rest day does not mean sit on the couch and do nothing! Take the dog for a walk, throw the ball with your kid, take a hike, anything to move everyday.
Exercise is important - but so is recovery. Reward your body with a break after a couple of days of intense work outs. Your muscles could use the recovery time and it will help your overall fitness and weight loss efforts.
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