Rest days

kamyers89

Hi guys, I just had a question about rest days, and what exactly qualifies as a rest day. My goal at this point is toning; my current routine consists of 3 days of bikram yoga, 3 days light cardio/weight training (usually about 30 mins on the elliptical at a good clip and about an 45-60 mins of arm/ab work using free weights), with a day of light cardio to finish out the week (I alternate the workouts, so one day bikram, one day gym, one day bikram, etc. etc.). I'm wondering whether I need to take a day off entirely (no gym, no running, nothing) to allow my muscles to recover from the weights, or whether doing bikram every other day allows them to recover sufficiently.

Thanks!

absolament

Try this... take 2 days off and do nothing. Then when you go back to your routine, what difference do you notice?

About once a month I take about 3 days off from any regular/formal exercise. What I notice is that when I start up with my exercises again I am actually stronger and have more endurance.

It's probably helpful if I add my normal routine: M-F, 20-40 minute power walks at work, weather permitting.
Sunday 1 hr yoga and housework
Monday 1 hr ballet
Tuesday nothing except maybe the work-walk
Wednesday 45 min pilates
Thursday nothing except maybe the work-walk
Friday 30-60 min sweat cardio
Saturday 1 hr pilates and housework

dd_salas

My doctor and trainer say yes. Here is the science behind the logic - as muscles use glycogen, they produce lactic acid as a waste by product. While it IS good to work muscles when they are a sore and stiff, one rest day a week allows your body the time that it needs to repair the tears that occur in the muscle fiber as a natural by product of training them. The positive result is that, generally, after your day of rest, your performance and endurance have noticeably improved. I like to use my rest day to get my cleaning done, or splurge on a mani/pedi.

kkauz42

Try this, if you are working out at the gym and doing cardio warm up for 5-7 min doing cardio then do your lifting. After you are done lifting do anywhere from 20-40 min of cardio adjusting the speed up and down(tread mill), or on an elliptical the resistance, Doing this helps to burn fat.

Also, I think it's important to take 1 day off. I am currently doing "Insanity" which is 6 days a week. I LOVE the workout but it is nice, and I think it is important to take 1 day off when you are working out so hard. I hope this helps!

kamyers89

Thanks guys! Sounds good. I'll try to work in a rest day.