What should I eat before a morning workout?

If you’re training within 30-60 minutes of waking, consume a small, easily digestible carbohydrate source such as a banana or a slice of toast to top off liver glycogen. However, if the workout is low-intensity, training while fasted is also acceptable.

Does cardio count as a rest day?

Low-intensity cardio (Zone 2) can be considered “active recovery” as it enhances aerobic capacity by promoting blood flow without significant muscle damage ( 11 ), but high-intensity cardio places stress on the body and should be counted as a training stimulus ( 12 ), not rest.

Can I work out 7 days a week?

While you can be physically active 7 days a week, performing intense resistance or interval training every single day is generally not recommended as it prevents adequate recovery and can lead to diminished returns and injury ( 13 ).

How do I tell if I'm overtraining?

Common signs of overtraining include a persistent elevated resting heart rate, inability to sleep despite fatigue, a sudden drop in workout performance, and a lack of motivation or low mood that persists for more than a few days ( 14 ).

What days should I not work out?

You shouldn’t work out on days when you’re experiencing acute pain (not to be confused with muscle soreness), illness like a fever, or when your life stress is so high that adding physical stress would be detrimental to your overall health.