Do I really need to rest?

lilo589
lilo589 Posts: 5
in Fitness and Exercise
Hey!

I just started my diet and exercise, and I wanted your opinion. I'm training for the Super Spartan Race in September. How often do you need to take breaks in between your work outs? Do I need to take breaks at all especially if I'm trying to make a serious change?

My routine basically consists of CKO Kickboxing and jogging. I just started this 2 days ago (Sunday) so I'm trying to make sure I do this right. I'm not counting calories, but I just make sure that I stick to whole wheats, veggies, and lean proteins. Thankfully I'm not big on sweets, but when I do, I have a bite out of an Atkins bar (I can't possibly have more than 1-2 bites at a time).

I'm 158 lbs, 5'2", and my goal is 130 lbs. Thoughts? Advice?

Thanks so much!
Lilo589

Replies

  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    The rule of thumb is that you should be taking at least one full recovery (not necessarily rest) day per week depending on the frequency, intensity and duration of your workouts.

    You'll notice I said recovery. You may, from time to time take a day off completely, as I did yesterday. As I run 4 to 5 days per week my recovery days will usually be something low intensity and low impact (walking, swimming, biking at a leisurely pace etc).

    If you're just starting running I would suggest that you alternate workouts (ie run every second day, kickboxing every 2nd day) to allow your body to make the necessary adaptations needed to run injury free. You may also want to consider adding a strength component to your workout schedule to further aid in injury resistance.

    Haven't done a Spartan Race myself yet but they look like crazy fun!
  • ItsCasey
    ItsCasey Posts: 4,021 Member
    Yes, you really need to rest. You think you don't right now because you just started. You'll figure it out. Everyone does at some point.
  • cingle87
    cingle87 Posts: 717 Member
    ITs importants to rest, mainly to give your body time to recover. I try to rest every third day as im currently doing a 3 day lifting split, meaning top then legs then rest the repeat.
  • dbmata
    dbmata Posts: 12,950 Member
    The rule of thumb is that you should be taking at least one full recovery (not necessarily rest) day per week depending on the frequency, intensity and duration of your workouts.

    You'll notice I said recovery. You may, from time to time take a day off completely, as I did yesterday. As I run 4 to 5 days per week my recovery days will usually be something low intensity and low impact (walking, swimming, biking at a leisurely pace etc).

    I'd like to second this.

    Keep in mind, you'll hit a point where you need the rest. There's been a few days between my double workouts where I just fall asleep and end up waking up the next day. The best was when I sat down to take off my shoes and woke up 6 hours later.

    If you mix up what you're doing, but focus on endurance, I think you might be able to eke more out of yourself once you adapt. I'm training for a tri, and swim 4x a week right now, do spin classes 2x a week, do run/bike workout once a week, run at least once, and then bike at least once. When I started, I didn't have to worry about if I was going to need to rest, I just ended up doing so naturally, now I know I can add more effort in and still not need a nap. It might take you a few weeks, but you'll get there.
  • csheltra26
    csheltra26 Posts: 272 Member
    Muscle isn't built in the gym, it's done during recovery. Yes, you do need to take breaks. And since you are starting out, you will want them. Otherwise you can get burned out really quickly.
  • MsDrJuris
    MsDrJuris Posts: 41
    My best advice to you is that if weight loss is one of your goals, then you should record every single thing that goes in your mouth and track your calories. Fitness may be achieved in the gym, but weight loss is achieved primarily in the kitchen. Eating clean is great, but you can overeat even while eating clean.

    As far as rest days: if you're busting your *kitten* in the gym, then you should have about 1-2 rest days per week. Make sure to change up your routine so as to continually challenge your muscles, and LIFT LIFT LIFT. I can't express enough how important strength training is. I just can't.
  • gretchenynguanzo
    gretchenynguanzo Posts: 6
    Yes, I agree with the other posts--you need rest! Be sure to listen to your body, and don't overdo it. I'm training for the Spartan Beast in December, and I double up on my strength training some days. Last week I was feeling fantastic, so I decided to do 2 a days all week, but I ended up injuring my knee doing squat jumps. My form was probably a little off because my body was a little tired from lunges that morning. If you just started training recently, your body might need 2-4 weeks to just get used to the change!
  • Dlacenere
    Dlacenere Posts: 198 Member
    I always feel self induced pressure if I have more than my normal one day of rest per week but I know I shouldn't - my workouts are so much better and I feel so much stronger with my lifts after a rest day. My goal is to add another day.
  • lilo589
    lilo589 Posts: 5
    Thanks everyone for the input-- I will certainly keep these suggestions in mind. I haven't had a rest day, however, I've had a recovery day where I do a light workout--Yesterday I swam 10 laps and just called it a day. Today I ran 2 miles and lifted for 45 minutes.

    Thanks again!

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