February 9
Mrs_Hoffer
Posts: 5,194 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
0
Replies
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Wed Feb 9
Exercise: Yes dog walk and 30 minutes Body Step workout
Tracked all: Yes
Calories under: Yes
(0 pass days used so far)7 -
Sorry I missed posting the opener early enough for you again @jjjcat You are just such an early bird!
For today's opener I thought we could talk about rest days and what they mean to each of us. As a young adult I never ever took a day off. I figured 24 hrs from my last run or workout was plenty of recovery time. And mostly I still do. The UAC has a 20 minute ask of everyone to be active daily. How does that fit in?
Well a simple easy stretching session or yoga or a easy neighborhood walk for 20 minutes covers it and depending on how active you are it might be just perfect to give your body some time to heal and be every stronger for your next workout.
Today's question:
Do you take rest days? Are they scheduled?
I struggle with taking them personally and always feel quilty.
Summerbetteralittlelatethannevertopostanopener9 -
I think it depends on a lot of factors, and I think it can be tricky for some to know for sure when to rest or stay active.
When long distance running was my goal I had a rest day each week. I now feel that as an over 40 runner (50 is over 40, right?) who never really ran at all until after age 40 that this might be a requirement. I was never able to successfully run daily for more than a few weeks, and depending on the load (was I building mileage or trying to improve pace?) I even found struggles with one day of not running but staying active with high step counts or walking on those rest days. I gave my older, not athletically developed as a youth body a lot of stress during the week and wasn't giving it the time it needed to heal by still pushing my "gait" on a rest day.
That said, for a situation like mine, I feel that doing exercise in some form 7 days/week is reasonable as long as the activities vary or the load isn't strenuous. If too much focus over the week is on one, strenuous activity, like running for example, then that off day shouldn't impact gait as well as lower body or core. I think walking 7 days/week, even fairly long walks like 2-3 hours per day 7 days/week is fine, although I will caveat that by saying that if you run 6 days/week you might reconsider your walk on that rest day depending on whether or not you can handle it. I apparently can not.
I guess the best way I can compare it is trying to do a certain strength routine more than 3 times per week. That's likely going to be problematic for many (perhaps not everyone). For core and gait, those seem to be able to handle a lot more so going higher than 3 times/week is more attainable, and many do something like run most days of the week, or do planks regularly, etc. At that point it's more unique to what the individual can handle.
Again, this is just my "feelings" on the matter after many periods of various routines, loads, and injuries.
I marvel at some, like @SummerSkier, who can run every day. I know some others who do, some of whom do ridiculous amounts of running every single day, and have been for years. They are amazing, inspirational, and obviously built far better than I was. I may have been able to train to the point of running within one calendar year 3 full marathons and around 10 half marathons (I'd have to look it up and will adjust later once I do, because I know I will), but even after doing that I was still unable to run daily, even if it was just one mile on that "rest day".6 -
09/02/2022
Tomorrow and Friday will be day-offs from running
Today my legs just didn't want to move. And I already completed my 12-week running chalange actualy 2 weeks earlier
Did I exercise for at least 20 minutes?
• DAY 13 of EPIC I | DUMBBELL HAMSTRINGS & GLUTES 46 min
• Jogging 5.6 km in 0:40:27 (7:12 min/km); VO2max: 39
Did I stay within my calorie budget for the day? Yes. Fasting day
Did I keep track of everything I ate and drank? Yes
Pass days: 1/36 -
Oh, rest days. I want to schedule them and I try, but then (like today which should have been a rest day) I realize the weather is way nicer than it has been and opt for the chance to run outside instead of on a dreadmill. Or I eat something I wasn't planning on and need the deficit. Or I don't close my rings if I don't exercise, that feels like losing, I feel guilty about it, and it becomes bad for my mental health.
Sadly my body knows I'm 38 and would love a rest day a week (defined as yoga or walking). My brain - aka: her majesty my eternal guilt complex - will not buy into the fact that we're not 24 anymore. So while logically I can admit I need them... in practice I can never make it longer than 2 consecutive weeks taking one.
I always land in a spot where I convince myself that my strength days are rest days from running, and my running days are rest days from strength. So I'm totally having rest days. That's how it works, right?... 😬8 -
09/02/2022
Exercise – yes bike ride, gym and cardio
Tracked – yes
Calories – yes
No pass days yet.
I think the need for rest days is a bit of myth to be honest. There are plenty of people who do hard physical work 5 days a week and then have to fit all their housework, diy, sports, childcare etc in to the remaining time. They may not be doing the same thing every day but they don’t have a rest day. (Try telling a 5 year-old that you’re not going to play with them because it’s your rest day.)
I don’t have rest days – but, as I’ve said before, I’m retired so I can do all sorts of activities during the day. I suppose none of my exercise is particularly hard now that I’m 71 with arthritis, but I ride my bike, do cardio work, floor exercises (planks) and overall try to get 12,000 steps day, every day. I can't afford to let up, I need to keep moving, it helps with the aches and pains that old age bring.
It's also good for mental health.
10 -
✅ Exercise: 110+ mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
I’m retired, and have the time to keep active. I do take ‘rest’ days when I don’t do intensive workouts, but I still like to move about regularly, and hit my step goal.
I tend to listen to my body. At 76 years of age it’s the sensible thing to do 😝12 -
I don't really take rest days, and I've come to like so many forms of exercise it seems like I wouldn't have time to. I always have something on the go. I do try to be strategic and plan my activities around different parts of the body that likely need a break, and if I'm really tired or like recently when my leg was bugging me on the bike, I'll shift gears and not push to the point of unnecessary injury, but I really like movement now and find it gives me something fun and productive to do with my time that isn't eating. And then I also get to eat more because I moved.
So all that to say I don't really take true full rest days but taper my movements as required to ensure I'm not burning out. Trying to stay in tune with my body and hope that it can be my guide.8 -
2/9
Did I exercise for at least 20 minutes? 👍🏻
Did I stay within my calorie budget for the day? 👍🏻
Did I keep track of everything I ate and drank? 👍🏻
Used 0
3 passes remain
February goals
1 Miracle Morning ~ S.A.V.E.R.S
2 Wake up EARLY for meditation
3 Yoga (5/6 times weekly)
4. Minimum sweets (work them in my calorie goal)
5. 30 day squat challenge 6. No late night snacking
7. Daily journal logging
5 -
Exercise – yes- Tabata workout (45)
Tracked – yes
Calories – yes
No pass days yet.5 -
Wednesday
Exercise 60
Tracking complete
Calories under
Pass days left 36 -
Finally a topic on which I can consider myself knowledgeable because I’ve had so many rest days these left few months. So there’s a lying on the couch kind of rest day. Then there’s getting up to cook and going back to bed kind of rest day. Oh… also getting in the car driving to the store and picking up a couple groceries then going back home and laying down kind of rest day.
Oh wait… You meant are they necessary and/or beneficial. Nice topic bON. I tried to find an article I saw not long ago encouraging one to take days off. The more intense an activity or sport the more data they had showing the tendency of a body to break down at some point. The center of their study involved NBA players so how much it extrapolates to what we do is debatable. But in the case of NBA players they can predict when one of them will experience a serious breakdown based on number of hours on the court over a certain time frame.
For my body if I’m working out intensely I get real performance and enjoyment benefits with a day off and occasionally several strung together. But as they say everyone is different. And why cheat yourself if you are an outlier?
Perhaps one’s approach might depend partly on how close to 100% they go in intensity and how regularly. At some floor, walking perhaps, maybe they would not be of value. Also, I would define rest day as pausing one intense activity. I take plenty of rest days from one strenuous activity but then engage in another during those pauses. An example for many people would be aerobic training punctuated by resistance training. I realized significant benefits from that kind of cross training.8 -
2/9
Exersised yes
Caleries yes
Logged-yes6 -
Did I exercise for at least 20 minutes? Yes, 40 minutes on the Peloton bike and 10 minutes stretching.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
25 minutes meditation5 -
✅✅✅
1 pass day used. Call it a rest day 😂😂
Interesting comments and insights today my friends. Much food for thought ♥️♥️👏🏼👏🏼5 -
✔︎ 20+ mins exercise (1hr 32min walk)
✔︎ Within calorie budget
✔︎ Log everything
Consistency Tracking (🔥=3 ✔︎'s, 🏴☠️=pass): 🔥-🔥-🔥-🔥-🏴☠️-🔥-🔥-🔥-🔥
Passes used = 1 / 3
Other habits I’m tracking this month:
✔︎ Morning meditation📿-📿-📿-✘-📿-✘-✘-📿-📿
✔︎ Drink >64oz water💧-💧-💧-💧-✘-💧-💧-💧-💧
I don’t have much to add about rest days. Right now I’m just focused on getting daily movement that I enjoy. Maybe in maintenance I’ll push myself a bit more with workouts but right now I’m really enjoying my daily walks.5 -
All three done. Rest days? I don’t plan them some days are busier then others and when the knee OA rears it’s ugly it’s a rest day or two or three most days I do something today office walking4
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Transplant surgeon said “walk 10K steps every day, no rest days, for the rest of your life” so I do. 90+ minute walk/hike daily. I do mountain climbs, hill climbs, or flat walks depending on my recent exercise.
So the flat walk is still walking but comparatively a rest day.
6 -
Did I exercise for at least 20 minutes? Yes. This was a recovery day for me as yesterday was a push day. I did 23 minutes of a stretching workout with Pahla B.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes.
I am doing some sort of moderate workouts everyday and recently I am adding 2 40 minute workouts. I am trying to meet my step goal of 8,000 steps. I have a desk job and some days I am trying to get my steps by 8:00 pm
5 -
Taking a pass. It was an active day and I didn’t go overboard with eating, but it’s my son’s 10th birthday so I decided to enjoy his homemade cinnamon buns for breakfast request, and ice cream for dessert - and not worry about tracking.
I stick with walking or yoga when I need a rest day.9 -
✅✅✅ Exercise today was 20 mins walking at work.
Great topic bON. I really haven't been working out hard enough to need a rest day! 😆 🤣6 -
✅ Exercise: 45 minutes swimming
✅ Calories
✅ Tracked
0 pass days used ( )
I do take rest days, ever since a physical therapist told me I should have at least one rest day a week. However, that was rest from the intense exercise I was doing. Now walking 10,000 steps might still be a rest day. I went through a long plateau and then heard a podcast on the importance of sleep and rest which convinced me to not go to the gym on my daily routine this past year but instead make a commitment to walk at home on the days I dont workout at the gym. On my rest days I try not to get my heartrate up into the cardo range and not to do heavy lifting. Those walking rest days really have re-ignited my weightloss. I am a believer. (I also have a history of being diagnosed with adrenal fatigue-- I believe when I overdo it makes my insulin resistance worse-- so I have come to believe that it is important for me not to over do it.)
@mshawski I had to laugh when you talked about ¨her majesty¨-- that is very much the same character as Shrink Yourself´s ¨Harriet¨--- that overly demanding lacking in compassion part of us that tries to convince us we have to always beat ourselves to do better-- that part that talks to us in a harsh, critical, rigid way. I have had to learn not to give ¨her majesty¨too much authority because although she insists (and believes) she is doing it for my good, actually she is a really immature, black/white thinking, part of me who does not have a mature parenting style, she parents the way an 8 year old would parent a younger child when they are in charge-- without realistic views on real limits.
7 -
Wednesday February 9
My exercise is walking (for the most part) so no pass days are taken. When I can get back into the pool, I will schedule rest days from that as it is much a more intense activity level.
✅ Tracking - done
✅ Calories - under
✅ Exercise - indoor treadmill workout + outdoor walk with the pup: total time 77 minutes. 13,000+ steps
0️⃣ Pass days used
4 -
Exercise: 70 minutes outdoor walking
Tracking: yes
Calories: under
This was a lighter day on exercise for me - not planned specifically but time restrictions meant I didn't have it in me to do more. I already chimed in earlier but I would call today a rest day of sorts but I did get my 10K steps. So really it's just rest from a certain kind of exercise but I feel amazing on walking alone and that was my sole source of exercise for a good portion of my journey... I love it!
0 pass days used5 -
✅ Exercise
✅ Calories
✅ Tracked
Pass Days Used: 04 -
✅✅✅
Pass days used: 2/34 -
I've been running for 14 and a half years now, since the age of 47, and am now 61. These legs of mine need at least one day of rest a week--Sunday, and Thursday is usually a rest day as well. Although some Thursdays, if the weather is nice and my quads aren't feeling too achy I might go get a short run in on a nearby trail, just to take advantage of the nice day.
Because of the UAC rule I try to at least get a 20 minute walk in on rest days, but some Sundays I decide to not even do that, I want my legs to have a full rest. I would like to get back to going to the gym twice a week to get in strength training, the pandemic screwed that up. Maybe next month... In the meantime I should use my dumbbells here at home but I tend to forget.
Today I did a 4 mile run. The weather was a comfortable 49 degrees. 🌤🏃♀️🏃♀️🏃♀️🏃♀️
Also successfully tracked and stayed within my calorie target today. 🙂
I've used 2 Pass Days so far.5 -
Feb 9
✅✅✅
💖💖
19 day streak
In my maintenance range again - yay
24.2 BMI5 -
Exercise-walked 30min on treadmill
Tracking- everything
Calories- under
Passes remain: 26 -
2/9/2022
Exercise? Yes.
Tracking? Yes.
Calories? Yes. WhatWhat??!?!?!?!6
https://youtu.be/g83v1m2P4_g
