Mentally Allowing Rest Days?

sc1572

Hello, MFP!

Long story short, I began my journey on MFP last year, and have gone from about 160 (started MFP at 150) to 115 or so. I haven't logged in months, and have a calorie range and workout goal I follow each day. I used to be a runner, training for half marathons and running multiple times a week, while using the other days to cross train. However, after a knee injury in March from a car incident, I was forced to stop running for awhile. However, I also got very burnt out with running, and don't plan on going back into it anytime soon. Instead, day to day I've done elliptical and walking, as well as some conditioning/strength training. When I first started working out a couple years back, as well as watching what I ate, I wasn't obsessive, and I was okay with taking rest days. However, now, I literally can't let myself, unless I'm forced to.

In August, I was forced to take a rest day when out of town, and hadn't had one since May, also because I was out of town. In October I went out of state to visit a friend, and once again, the rest day was only because I had to. Even on days I attempt to take a rest day, like today, I end up at the gym, doing a shorter workout, and still feeling guilty, lazy, fat, etc. I used to love working out, and now most days it just feels like a chore and a calorie burner. I've read articles on overtraining and overexercising, and I definitely fit the stereotype...no rest days, trouble sleeping (for over a year now), amenorrhea (which I've already talked to a doctor about), low energy, always sore, etc. I've been seeing an ED therapist since summer, since I fall under the EDNOS category, and although I've gotten much better about the obsession with food and calorie counting, the exercise problem has not budged. I weigh everyday, but primarily to keep me on track, and see how different foods, drinks, etc. effect me. Instead of a calorie goal, I have a range I normally stay between day to day, because some days I'm hungrier than others, and because I've been focusing on intuitive eating and not restricting/overeating. My goal weight was 120, I reached a low of 113.8 when I was trying to maintain, upped my calories a little while back, and now have been staying in the 114-116 range. I'm also trying not to focus so much on numbers, because I know that the number on the scale is influenced by a number of factors. Plus, now that my knee is getting better, I've been able to do more strength training I had to stop for awhile, and am gaining back some of that muscle.

I know my body NEEDS rest, and I also know that doing an average of 60 minutes of straight cardio a day, plus some conditioning/strength training, isn't the best way. I want to do a new exercise plan, incorporating cardio and strength and conditioning, and changing it up each day, and I also want, and need, to incorporate rest. I want to go back to enjoying exercise, and doing it for health, not just calories, or because I feel like I have to. I found these two articles this past week, and both were what caused me to want to post this.

http://articles.elitefts.com/training-articles/women-running-into-trouble/
http://www.shape.com/fitness/workouts/9-reasons-skip-your-workout-sometimes

So, my question is, how do you mentally allow yourself a rest day, how often do you take a rest day, and what does your workout plan look like? I am currently 20, 5'6, and about 114-116.

Thanks SO much! Sorry this is long!

Lisah8969

I have been that way as well. Over the summer when I had less responsibilities, I was worse about it. Although a day was scheduled as a rest day, I would workout anyway...maybe just not as hard. At least now I have things to do on Thursdays that literally keep me busy from 5 AM until 10 PM with no time to workout if I wanted. What worked best for me to "accept" a rest day is knowing that if I don't, I could possibly hurt myself and then I might not be able to work out at all.

waldo56

I don't take true full stop rest days either, its been a very long time since I did.

But...

Two days a week I do workouts that can be scaled back to have virtually no recovery cost. One day I do a shorter run (2.6 miles), if I need to I can ease back the pace to more of a >10K pace, which makes it no more costly recovery-wise than taking the dog for a walk. Another day I do Yoga, which has a very low recovery cost for me and scales easily based on how hard I'm trying, if I need extra recovery I take it easy and do a shorter video.

And there is always the in case of emergency option, which I've only used a few times, where I skip a planned workout to walk on the treadmill for a bit. Usually I do this when I'm dealing with particularly crippling DOMS. Last time I needed to was right after I purchased an ab wheel.

Working out is part of my schedule and I'd much rather do something instead of nothing. But its ok if I need to take it real easy. Doing something light tends to help me recover better than doing nothing at all.

caseythirteen

I rest two days a week. While I don't always love it, I know that in the long run it's the best thing for my body. For me to acheive higher weights when lifting and also be able to sustain this long term, I have to give myself the break, physically and mentally. It's not always easy because you do feel like you're slacking, but I remind myself that it is the right thing. So I just try and enjoy the extra sleep in the morning and know that when I hit it again the next day, I will feel even better!

ArroganceInStep

I'm far more concerned with your 'feeling guilty, lazy, fat, etc' than with your stretches of days without rest.

Assuming adequate nutrition and sleep, many people are capable of working out daily for extended periods of time. The part about feeling guilty for missing a workout is what I think you should focus on tackling. It's a personal thing that you're going to have to come to terms with yourself. Working out and working out hard is great! But if you miss a day that doesn't make you a bad person or lazy or anything. It makes you human.

My first suggestion would be to figure out solutions and strategies to getting more and better sleep. Quieter environment, daily ritual before bed, getting in bed earlier, melatonin, etc etc etc. Also remember that if you do take a needed rest day, cut yourself some slack. Finally, though I recognize that you are already seeing a specialist regarding food, and I certainly wouldn't want to step on their toes, are you able to eat a bit more than you are now? That could be a contributing factor to the symptoms you're experiencing.

Most important though, taking a rest day doesn't make you lazy or fat or any of that nonsense.

Good luck to you.

iAMsmiling

You're asking people to tell you how to stop feeling the way you feel and thinking the way you think.
I don't think we can do that.

I can only suggest you find some other source of personal satisfaction and pleasure to get yourself away from the work outs a day or two a week.
Compulsion and obsession are not healthy, even if they are in the pursuit of healthy activities.

JustANumber85

I "rest" 2 days a week but i dont take them off- I do Pilates. Technically Sat and Sun are my free days but I have even been working out on those days too.

ilovedeadlifts

So, my question is, how do you mentally allow yourself a rest day, how often do you take a rest day, and what does your workout plan look like? I am currently 20, 5'6, and about 114-116.

Thanks SO much! Sorry this is long!

I mentally allow it because it's not optimal to run myself into the ground every day.
I train 4 days per week with weights.
Monday- Squats, deadlift variation, abs, hamstrings, and some back work
Wed- bench, bench variation, back work
Fri- deadlifts, squat variation, back work
Saturday- military press, triceps, shoulders, rear delts, biceps, etc

I plan on starting to add conditioning work in on tuesdays and maybe saturday mornings. but I still have rest days.

Also realize that a rest day doesn't have to be sitting on the couch. You can go for a walk, work on your mobility, foam roll, or read and learn more about fitness.

A lot of beginners feel like they have to do something every day, and they end up burnt out. If I'm mentally dead from a week of hard workouts I'll dial them back a bit until I'm ready.

Leadfoot_Lewis

Here is what my workout schedule is for this week (I have a set schedule every week I keep to)

SUNDAY - Legs
MONDAY - Full Upper Body 3x5
TUESDAY - Boxing Class
WEDNESDAY - OFF
THURSDAY - Back, Shoulders, & Biceps
FRIDAY - Chest & Triceps + Abs
SATURDAY - Legs

I usually rest or do abs Weds of every week. It splits up the week nice. I love working out (obviously) but I do realize the need to give my body a much needed rest day. This year I took one week off completely from training. Unlike taking a day off a week, taking a week off was mentally hard and I probably won't do it again unless I'm vacationing and don't have access to a gym. Some people take a week off and come back stronger. I'm unfortunately not one of those people so I don't see a need to take a rest week "just for the heck of it".

flechero

It depends. If you are just looking to burn some calories, then daily workouts are probably fine for most people. If you are truly lifting heavy or adding mileage then rest days will be more beneficial to your body and mind.


I need a rest day between gym days. I do a full body weight routine M-W-F... I do enough on those days that I also need the weekend to stay fresh mentally and fully recovered for the next week's workouts. Even when I was just running, I didn't go on consecutive days. Granted, I was adding mileage each run but the point is that I was looking to do more... so I let my body rest after a hard day.

AntWrig

As you become more advanced, you will learn and understand (two different things) why rest is important. I rest at a min a day after each workout, sometimes two days. More is not better.

mwooderson

As you become more advanced, you will learn and understand (two different things) why rest is important. I rest at a min a day after each workout, sometimes two days. More is not better.

I too have been working out 7 days a week. However your pic says it all!!! RESULTS!!!

sdreed25

I rest at least 2 days per week and it's 100% rest, I feel this gives me the mental and physical ability to push myself harder when I'm working out. As a runner I was the same as you but since switching to more gym work I fully understand the need for rest but I also listen to my body 100% of the time. This means two things, sometimes on a rest day I feel motivated and recovered enough to workout so I go workout but only if I'm sure it won't impact my other sessions. BUT like today when I have a session planned and my body feels like I shouldn't, I don't...... simple as that and my brain understands that I'm doing this for the good of future sessions and to avoid injury for overuse.

I'd never go back to the days of running 7 days a week, even with slower sessions and I now rarely get the aches and pains from over use, I am motivated by most of my sessions and I'm always pushing my boundaries each week.

Thanks my opinion anyway and it seems to be working for me

MrsPong

I do not workout on Sundays. It is my "rest" day. I still log and keep that going but I allow myself to give my body at least 1-2 days break so it can recover from the workout during the week. Also it gives me a nice chance to sleep in a little and have alot of time with my family.

robinrsimmons428

I have been trying to take one day off for rest. As of right now Wednesdays are my rest day only because my daughter has basketball practice that day and I am the only one who can take her. But I do get the "feeling guilty". Even though I "rested" yesterday I walked for 30 minutes.

Onesnap

sounds to me like you are over-training.

Always alternate the muscle groups you work and allow for rest days for those micro tears in your muscles to heal.

I try to do something active each day but I try my hardest not to do two days of the same thing in a row.

ktrn0312

Just learning how important rest days are.

jimmmer

A lot of beginners feel like they have to do something every day, and they end up burnt out. If I'm mentally dead from a week of hard workouts I'll dial them back a bit until I'm ready.

^ 100% This. It's often the mark of the experienced exerciser that they know they need, and make sure they get, enough downtime (either from a total day off, easy walk, super-light day, whatever). No feelings of guilt are really necessary because recovery is just as important as the exercise itself. If you don't allow yourself to knit back together and become stronger from all that hard work, then it's hard work for nothing IMHO.....

sdreed25

A lot of beginners feel like they have to do something every day, and they end up burnt out. If I'm mentally dead from a week of hard workouts I'll dial them back a bit until I'm ready.

^ 100% This. It's often the mark of the experienced exerciser that they know they need, and make sure they get, enough downtime (either from a total day off, easy walk, super-light day, whatever). No feelings of guilt are really necessary because recovery is just as important as the exercise itself. If you don't allow yourself to knit back together and become stronger from all that hard work, then it's hard work for nothing IMHO.....

^^^ Yep this guys sums it up well