Speaker 1: You're the seven Africa Milani Early Breakfast.
Speaker 2: Vincent diat Is, a personal trainer and fitness expert, turns
Speaker 2: me on the line. Now, Vincent, A very good morning
Speaker 2: and welcome to the show.
Speaker 1: Good morning Africa. Thank you.
Speaker 2: We're talking about bias remorts. Have you bought a product
Speaker 2: or service which, when delivered or when you experienced it,
Speaker 2: you realize actually this was not such a good idea.
Speaker 1: Well, yeah, I mean I used to be a huge
Speaker 1: team fan, but I got a couple of things that
Speaker 1: were were not quite spital way I needed them to
Speaker 1: be so they didn't necessarily quit when they got here.
Speaker 1: But otherwise, generally, I mean, I'm in good spirts about
Speaker 1: the things that I.
Speaker 2: Guess because you are very good at selecting the product
Speaker 2: of the service you're purchasing. Generally, except when you're on
Speaker 2: a teamor site.
Speaker 1: Yeah, except when I'm on the team. Start I get
Speaker 1: a little bit biased. Happy when I'm on I tend
Speaker 1: to I tend to find things that I probably don't
Speaker 1: need as much as I think I do.
Speaker 2: And for me, and I was saying this to row
Speaker 2: In a little bit earlier, that that is the problem
Speaker 2: with online shopping, Like you're sitting on your couch, You're going, oh,
Speaker 2: that might be nice to have let me w part
Speaker 2: my credit card and make the purchase.
Speaker 1: No on exactly. I mean, it's like it's like when
Speaker 1: you're walking into whenever I go to Clicks or a
Speaker 1: disc and you know, I always live with the basket
Speaker 1: of things that I never knew what did need. I
Speaker 1: was and Mumbos the other day and I thought, you
Speaker 1: know what, what if I need another superware or another something.
Speaker 2: You are a shopper's delight vincent.
Speaker 1: I know you know I fall into that category.
Speaker 2: Complete You and I could not be any more different.
Speaker 2: I'm the kind of person who, if I'm driving, will
Speaker 2: park next to the entrance that will take me straight
Speaker 2: to the area of the shop that I need to
Speaker 2: go into. And if I'm purchasing that one thing, I'm
Speaker 2: purchasing that one thing, and I'm bolting out of that shop.
Speaker 2: I don't get distracted and go, oh that be as
Speaker 2: oh maybe I needed. Actually some storage is.
Speaker 1: A very carefully orchestrated situation when you go shopping.
Speaker 2: Growth Absolutely anyway, we're talking about rest day workout, which
Speaker 2: which seems to be a contradictory right because rest day
Speaker 2: for me, means that you are resting and not doing
Speaker 2: a workout.
Speaker 1: Yes, you know, it's a very underestimated a day of
Speaker 1: that's part of your workout program because you know you can.
Speaker 1: You know that there's a definitely importance that you should
Speaker 1: and absolutely do nothing. But a lot of people think
Speaker 1: that that's the reason, but you you actually have to.
Speaker 1: You have to to compensate for your workouts or the
Speaker 1: type of exercise program that you were doing. So sometimes
Speaker 1: you know, a good active walk or a swim or
Speaker 1: a light yoga if you used to yoga, it's a
Speaker 1: good thing for your body because allows your body to
Speaker 1: recoup rate.
Speaker 2: So then is the objective do some level of physical activity,
Speaker 2: but dial it down quite considerably as far as degree
Speaker 2: of difficulty and challenge is concerned.
Speaker 1: Yes, definitely. I mean as far as the research is concerned,
Speaker 1: your body recovers better when it stays in movement, so
Speaker 1: you want to definitely die the movement down a little.
Speaker 1: Look those days on the couch with Netflix is a
Speaker 1: great idea, you know, every once in a while, really,
Speaker 1: and I do this to my clients quite often, As
Speaker 1: I tell you know, I don't want you to do
Speaker 1: anything tomorrow. And it's definitely a place in this in
Speaker 1: our world for that. But other than you know, it's
Speaker 1: a good to form an active recovery. They call it
Speaker 1: an active recovery. So you want to get rid of
Speaker 1: the lastic acid build up in your body and your
Speaker 1: muscle fibers. They break when you're working out in a
Speaker 1: good way. It's supposed to happen, but you really want
Speaker 1: that to regenerate, and it's regenerating really like sports specific
Speaker 1: or exercise specific thing like stretching, you're keeping your joints,
Speaker 1: act of that type of thing.
Speaker 2: So how do we know that I need to, as
Speaker 2: you suggest to some of your clients, do absolutely nothing
Speaker 2: but sit on the couch and watch streaming versus let
Speaker 2: me do some active recovery light mode workout.
Speaker 1: You know, that's very important. It's very important to listen
Speaker 1: to your own body. But you overtraining is a definite
Speaker 1: thing in our industry. So if you're feeling the project,
Speaker 1: if you're feeling tired, if you feel like you're not
Speaker 1: recuperating from your workouts, if you feel like you're starting
Speaker 1: to get little leggles of injuries, then it's just be
Speaker 1: probably time to try and take a rest. Day just
Speaker 1: to do nothing, you know, laying on the couch for
Speaker 1: that one day. It's actually going to be better for you
Speaker 1: than very life movement, but you'll definitely feel something is
Speaker 1: a little off, and that means like you're.
Speaker 2: Overtraining, okay, And I suppose that sort of feeds into
Speaker 2: the next question of how often one should incorporate active
Speaker 2: rest day workouts, because if you know, there are people
Speaker 2: who go to the gym four times a week, for example,
Speaker 2: and obviously every alternate day they will not be going
Speaker 2: to the gym, they would know and listen to their
Speaker 2: body in order to find out whether they need to
Speaker 2: set on the couch and do nothing or do a
Speaker 2: bit of light yoga or whatever active choice that they exercise.
Speaker 1: Yes, sir, you know. Also, once again, the science suggests
Speaker 1: that we do at least one to two days of
Speaker 1: active recovery or rest. But it all depends on how
Speaker 1: strenuous exercise activity is. You know, it's not necessarily gym
Speaker 1: if you're playing golf three or four times a week.
Speaker 1: If you're playing tenous three or four times a week,
Speaker 1: you know, the repetitive movement on your joints for that
Speaker 1: specific sport is also quite hoss. So you want to
Speaker 1: definitely take a break and incorporate you know, one to
Speaker 1: two days, and then definitely sleep is very very important.
Speaker 1: You have to get you have to get a good
Speaker 1: six or seven hours of good sleep in an evening.
Speaker 1: So so it's very very important to do that.
Speaker 2: Does it matter what, uh, I suppose what you're training
Speaker 2: for people who are training to run a Comrades marathon,
Speaker 2: for example, I imagine will need a different active rest
Speaker 2: workout day to somebody who's building weights, So who's building
Speaker 2: muscle and having to lift up weights.
Speaker 1: Yes, it's very very different. So you want to keep
Speaker 1: if you're doing an active rest, if you're a runner,
Speaker 1: or if you and we call them if you, we
Speaker 1: call them fast switch or slow switch muscle fibers that
Speaker 1: you most use one exercise will do a fast switch
Speaker 1: muscle fiber predominantly and the other will be a slow
Speaker 1: switch muscle fiber, or stimulate a slowtwitch muscle fiber. Then
Speaker 1: you want to switch and and and your activity need
Speaker 1: to kind of replicate those in a much more subdued way.
Speaker 1: That that would mean that you're that you're that you're
Speaker 1: that you're keeping the muscle active. But it's actually taking
Speaker 1: rest and then recovering from it. So really very It
Speaker 1: does definitely depend on what kind of sport you do.
Speaker 1: And we see that quite often is that when when
Speaker 1: our clients, when they think they're having a recovery day,
Speaker 1: they would do something completely out of the ordinary, Like
Speaker 1: if you're not necessarily used to a younger class, it
Speaker 1: could be an actually very strenuous cost if your body
Speaker 1: is not used to that, So you can't really see
Speaker 1: that as an active recovery. It's active recovery based on
Speaker 1: the muscles that you use and to stretch them and
Speaker 1: to lengthen them, maybe get a great massage and then
Speaker 1: go for a light walk outside or something like that.
Speaker 2: I'm a great advocate for walking. I appreciate in order
Speaker 2: for one to feel that you've had a workout, there
Speaker 2: has to be some sweat. So walking briskly I think
Speaker 2: is a very good form of exercise and quite frankly,
Speaker 2: I mean, despite the weather outside can be joyous and rewarding.
Speaker 1: Absolutely, it's great for your mental wellness too, especially if
Speaker 1: you go on a walk a little bit longer than
Speaker 1: you're used to. I mean, it just gets you, it
Speaker 1: just gets you out of your head a little bit
Speaker 1: into nature. It's a great form of exercise. And you know,
Speaker 1: one thing that I just wanted to bring up Africa
Speaker 1: is that we overestimate an active recovery. You know, an
Speaker 1: active recovery needs to be about sixty percent of your
Speaker 1: heart rate maximum or even lower than that, which means
Speaker 1: that your rate of your perceived action, which this is
Speaker 1: what we call it, is that you're supposed to be
Speaker 1: able to have a conversation while you're doing it. It's
Speaker 1: not supposed to be you know, a light sweat is great,
Speaker 1: but a lot of the times we think that we
Speaker 1: need to active recovery in a much more strenuous way
Speaker 1: and we have to kind of bring it down or
Speaker 1: not and be like, you know, you're if you're doing
Speaker 1: an active recovery or a walk or a bristwalk and
Speaker 1: you can still maintain a conversation, then that's perfect for you.
Speaker 1: And it's generally about let's take fifty percent of your
Speaker 1: heart rate maximum.
Speaker 2: That's very good advice. Vincent, thank you for a time
Speaker 2: this Wednesday morning. Vincent Deacha is a personal trainer and
Speaker 2: fitness expert, talking to us about the importance of rest
Speaker 2: day workout