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Keeping well for sport

How much rest do I need?

Rest is an essential part of any training programme because it’s the time when the body adapts to the stimulus that it’s received from exercise. Unless at least one day a week of rest is included in a training schedule, fatigue and staleness will quickly set in.

Learn to listen to your body – if you start to feel generally run down, and begin to pick up little injuries and minor illnesses, cut back on the amount that you’re doing and give yourself chance to recover. Don't feel guilty about taking time off from exercise – a short break will probably increase your enthusiasm when you return.

How much sleep do I need?

You may well find that exercise will help you sleep better and longer. Most people need between 7 and 8 hours of sleep a night, but if you’re exercising regularly, this will probably increase. Again, listen to your body and get the amount of sleep that you feel happy with.

Should I train when I am ill?

Almost certainly not, unless you have something very minor. Training with a cold or virus can sometimes do serious long-term damage to the body, and taking a couple of days off may well help to speed up recovery from the illness itself.

There’s some scientific evidence to suggest that the body's immune system is weakened immediately after heavy exercise and that the risk of illnesses and infections – especially in the upper airway – is increased. For the first few hours after exercise, try to keep away from others with coughs and colds. But remember, in the long-term, exercise boosts your immune system – helping prevent illness.

Should I train when I am injured?

Probably not, although it very much depends on the nature of the injury. Many injuries will recover by themselves if given rest – but if the problem persists, the simplest answer will probably be to consult you doctor or a chartered physiotherapist.

What should I do when I have finished my exercise session?

Stopping suddenly after a hard session is one of the worst things you can do. End your session gently with a steady decrease in exercise intensity, followed by a few minutes stretching. Don't allow yourself to get cold – put on an extra layer of clothing if necessary. Replace fluid and energy lost during the exercise session with an isotonic sports drink or water and plenty of carbohydrates.