"Rest Day"

52cardpickup

Quick question for all of you doing ICF5x5, SL5x5, SS or other such structured workout programs:

When the program prescribes a rest day (3 days a week, 4 rest days, for example), do you take the day off or do you do some active rest (yoga, light cardio)?

I'm just starting out, so I know it will get more difficult as I go on and I'll probably need to take REAL rest days, but currently my rest days are boring and I feel that I'm not doing enough.

Thoughts?

Old_Man_McGucket

I do cardio and occasionally throw in an arm day.

TossaBeanBag

Light cardio for 40 min.

jdhcm2006

I rest. But my program is 6 days with 1 rest day, with that day being my day to go visit my grandparents. But there is no reason why you can't do yoga, or some bodyweight exercises, or go for a 20-40 minute walk to stay active on the rest day.

Just don't over do it to where you'll burn yourself out and end up hating exercise.

xcalygrl

I either run, do yoga, or swim. I do take one full rest day a week though.

randomtai

I rest.

PAtinCO

Even on my rest days I still go for a 3-5 mile walk. Just no high impact and/or high heart rate stuff.

cwolfman13

I don't know of any program that prescribes 4 actual rest days...

When you're doing programs like that you want to make sure you have a day between lifting, but that's it...you can do other stuff...you just need to let your muscles recover from the lifts.

I do a full body program 3x weekly and run 3x weekly and cycle 3x weekly...I only take one rest day...and even then I'm generally active...taking the dog for a walk or yoga or whatever. I just give myself a break from rigorous activity.

52cardpickup

cwolfman13 wrote: »

I don't know of any program that prescribes 4 actual rest days...

When you're doing programs like that you want to make sure you have a day between lifting, but that's it...you can do other stuff...you just need to let your muscles recover from the lifts.

I do a full body program 3x weekly and run 3x weekly and cycle 3x weekly...I only take one rest day...and even then I'm generally active...taking the dog for a walk or yoga or whatever. I just give myself a break from rigorous activity.

Oh thank god. I was going to go crazy otherwise. I'll go back to my regularly scheduled program then, and just add 3 days of ICF.

kmorgan221

cwolfman13 wrote: »

I don't know of any program that prescribes 4 actual rest days...

Well the Stronglifts 5x5 program is a 3-day program. Math tells me there would be 4 rest days.

The program does actually say to "Rest" on the rest days. But his focus is strictly on getting stronger, and he has no interest in developing other aspects of fitness.

fivethreeone

kmorgan221 wrote: »

cwolfman13 wrote: »

I don't know of any program that prescribes 4 actual rest days...

Well the Stronglifts 5x5 program is a 3-day program. Math tells me there would be 4 rest days.

The program does actually say to "Rest" on the rest days. But his focus is strictly on getting stronger, and he has no interest in developing other aspects of fitness.

Yup. And this is how I did it. 3 workouts, 4 rest.

jrline

you can do light cardio everyday with no adverse effects

Unknown

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FitFitzy331

I do ICF so I do a half hour on an elliptical, a run, or a yoga/pilates class, I take 1-2 rest days a week when I do nothing besides maybe go for a walk outside

chunkytfg

52cardpickup wrote: »

Oh thank god. I was going to go crazy otherwise. I'll go back to my regularly scheduled program then, and just add 3 days of ICF.

Yep. I run 5 days a week Cycle 3 days a week, do a gym session once a week and my rest day is a Monday when I swim.

Rest doesn't mean sit on sofa with feet up.

Even if you are in the gym doing weights no reason why you can't alternate muscle groups to rest one group while working another

Sam_I_Am77

You can do some cardio on other days but you should try and find a day or two of nothing other than stretching and mobility work. You'll have to judge how you're recovering. Remember your body can only do so much and there is no such thing as giving 110%, at a certain point if you want to add something in then something must come out.

Willbenchforcupcakes

On rest days I rest. No extra cardio, although if something is feeling tight I'll do some extra stretching

charlesmauch

I lift 3x a week as well.

On off days, I found that light cardio (45 minutes of brisk walking or jogging) actually helps me recover a bit more quickly. If you overdo it, you'll notice the difference in your performance on the next lift day or the one after.

SAM_I_Am77's suggestion of a day or two dedicated to mobility work and stretching isn't a bad idea. You mentioned your just starting out, so you'll probably need to work on mobility for a while in order to hit proper (safe) squat depth.

Wronkletoad

on rest days, I usually stalk my enemies... and then scheme.

TossaBeanBag

Wronkletoad wrote: »

on rest days, I usually stalk my enemies... and then scheme.

Awesome.

ColoradoBringItOn

I do 3 days of kickboxing and 3 days of resistance strength training and take Sundays off completely. Works like a charm.

52cardpickup

charlesmauch wrote: »

I lift 3x a week as well.

On off days, I found that light cardio (45 minutes of brisk walking or jogging) actually helps me recover a bit more quickly. If you overdo it, you'll notice the difference in your performance on the next lift day or the one after.

SAM_I_Am77's suggestion of a day or two dedicated to mobility work and stretching isn't a bad idea. You mentioned your just starting out, so you'll probably need to work on mobility for a while in order to hit proper (safe) squat depth.

Thanks for your advice!

I'm just starting out with REALLY lifting, but I've been doing bodyweight exercises (including squats and variations) for over a year. I do below parallel with "perfect" form (according to my personal trainer friend), so I'm pretty confident with my ability to do it with weights. I did some stretching/yoga yesterday because I was sore, and ran my commute rather than briskly walking.

ILiftHeavyAcrylics

I make sure to do at least one true rest day per week. The other days I'm either doing light cardio (mostly walking) or PT exercises (stretching and such).

52cardpickup

Wronkletoad wrote: »

on rest days, I usually stalk my enemies... and then scheme.

+1. Brilliant. I should start doing this.

JessaLee0324

Good question. I was wondering this myself. I'm starting the SL5x5 and feel like I should be doing something those other days. I've been told that weight training actually makes things like running a lot easier. Might have to see for myself!

dbmata

cardio or yoga. Although sometimes, I just sleep instead.

mgorham13

I do stuff that I like and call them active rest days, but I have a lot of weight to lose so I think it's needed. I do boxing for fun and I'm a golf pro so I'll walk 18 holes on an off day 5 miles

Sam_I_Am77

52cardpickup wrote: »

charlesmauch wrote: »

I lift 3x a week as well.

On off days, I found that light cardio (45 minutes of brisk walking or jogging) actually helps me recover a bit more quickly. If you overdo it, you'll notice the difference in your performance on the next lift day or the one after.

SAM_I_Am77's suggestion of a day or two dedicated to mobility work and stretching isn't a bad idea. You mentioned your just starting out, so you'll probably need to work on mobility for a while in order to hit proper (safe) squat depth.

Thanks for your advice!

I'm just starting out with REALLY lifting, but I've been doing bodyweight exercises (including squats and variations) for over a year. I do below parallel with "perfect" form (according to my personal trainer friend), so I'm pretty confident with my ability to do it with weights. I did some stretching/yoga yesterday because I was sore, and ran my commute rather than briskly walking.