Excercise Break

ktbug1186
ktbug1186 Posts: 266
edited September 2024 in Health and Weight Loss
So i have started working out two days on, one day off..and im dying to workout that day! How often do you think we should give our body a break? Maybe if i just did some cardio it would be ok? What do you guys think?

Replies

  • LGIFitness2K11
    LGIFitness2K11 Posts: 77
    I give myself a break at least once a week! I do weight training and cardio for two days, only cardio for the next day, and start the cycle over again! Sundays I usually don't so anythng except maybe walk my Gma's dog!
  • wiggleroom
    wiggleroom Posts: 322 Member
    I always plan to exercise 6 days/week and just give myself Sunday off, but I never seem to get around to exercising on Saturday! But my family and I often go on hikes or walks, or even run errands on Saturdays, so maybe I'm getting in more than I think. =)

    I alternate strength training and cardio, five days/week. Some weeks I start with cardio on Monday, some weeks with strength. I don't really keep track -- it's just whatever workout I feel like doing that particular Monday morning!
  • binary_jester
    binary_jester Posts: 3,311 Member
    I'll let you know when I take one. faintthud.gif
  • carl1738
    carl1738 Posts: 444 Member
    Light cardio is fine on your "off" days. Walking, biking, or a light run are fairly low impact, but still help you burn excess calories and stay active. If you are doing strength training or strenuous cardio (long runs or other high energy workouts) then your body needs a day or two per week to recover and repair muscle tissue. Which doesn't necessarily mean sitting on the couch watching tv all day, of course. A break day just means that you're not engaging in any of your more strenuous workouts. A nice walk or bike ride (weather permitting), or even a session on the Wii Fit are great ways to burn off energy without overly taxing your body.
  • shanolap
    shanolap Posts: 1,204 Member
    I work out hard M-F and take the weekends off. Since I work a full-time job and workout right after work it's nice to not have to do anything on the weekends, unless I want to do yoga or play on the Wii! :)
  • ProTFitness
    ProTFitness Posts: 1,379 Member
    I have been training 6 days a week for almost a year. I have tried many different schedules. I usually take Sunday off. I would say take at least one complete day off and do an Active recover day with light walking example ( shopping at the mall ect) Listen to your body! You may need 2 full days off. Remember when you do take a day off your calories really need to stay in check
  • DJJW
    DJJW Posts: 519 Member
    I just started thinking the same thing today! I'm a week and 1/2 into MFP and lost 4lbs so far! And have worked out everyday. So I decided to take today off ( for my body's sake ) but I feel like I'm ready to go! First sign of healthy living I guess. So we'll take the day off together and hit it hard tomorrow!
  • ginnyroxx
    ginnyroxx Posts: 763
    i was working out everyday. and losing super duper slowly. i'd do zumba every day and mwf i'd run (c25k).

    i hurt my ankle a week ago and haven't been able to do any of that. in the last week i've dropped a considerable amount of weight. So I'm convinced now, when I start back up, i'll need to give myself at least one or (dare i say it) two rest days a week.
  • racharla
    racharla Posts: 92 Member
    One day a week ... is always good... doing the same workout everyday makes me feel bored after few days .. so taking a break not only helps me recharge my batteries but allows me to do it for a longer time... All that we need to do is look out the calorie input on the break day...
    Good luck.
  • ktbug1186
    ktbug1186 Posts: 266
    ill take a day off a week then! i might workout after i get off work...the boss ordered pizza for lunch :/ Thanks for the help! :)
  • Dafrog
    Dafrog Posts: 353
    My workout week is as follows.

    Sunday -- 1 hour cardio
    Monday -- 30 cardio with Lower Body
    Tuesday - 30 cardio with Upper Body
    Wednesday -- 1 hour cardio
    Thursday -- 30 cardio with Full Body
    Friday -- 1 hour cardio
    Saturday -- if normally off day, although if I do go I do cardio only. Although if the weather is nice end up doing yard/farm work.

    Also I try to plan/log my meals for the day so I know how many calories I need to burn at the gym
  • superwmn
    superwmn Posts: 936
    Listen to your body. When my body tells me it needs a lighter day, I do yoga or pilates. Sometimes, like last night, my body tells me not to do anything. You'll know the 'I need rest' vs the 'I feel like being lazy' voice.

    Charmagne
  • Egger29
    Egger29 Posts: 14,741 Member
    One thing I've found that happens in the vast majority is Overtraining in your programs. While it's great to go all out, most people feel guilty when they miss a day or feel they're going to relapse or balloon if they take a day off.

    Not true.

    Your body gets stronger in the rest time Between workouts...not when you're actually doing the work.

    Both Cardio exercise and strength training burn energy stores of body fat and Glycogen. In order to prepare for the next workout, the body attempts to store additional glycogen in the muscle cells so that the muscles are prepared to better handle the increased stimulus of the next workout. This rebuilding happens in the rest period as the body is very adaptable.

    With that in mind, I've seen countless people plateau because they don't allow their body to properly recover between workouts and thus don't allow their body to increase the glycogen stores since they are constantly burning and re-burning the same amounts.

    There are numerous options to this however. I've had clients get twice the results by changing from 3x a week to 2x a week (full body) that allow that extra day of recovery. For people of habit, Split programs are effective with numerous combinations. Upper/Lower/Day Off" is quite popular and gives 48 hours for each body part between workouts.

    Cardio wise, simply change up the style and intensity of your exercise with variety. The exersion level of a Step class will differ from Yoga, or Boot Camp or an hour on the Elliptical.

    IN my experience however, I've found the best way to break plateaus is to give yourself more time between your workouts so that you can do more work each time. This gives you that long-term metabolic boost from the increased energy needs of your body so you'll still be burning in your off-days regardless of if you're sweating it out for 45 mins on the Treadmill.

    Cheers!
  • LotusF1ower
    LotusF1ower Posts: 1,259 Member
    So i have started working out two days on, one day off..and im dying to workout that day! How often do you think we should give our body a break? Maybe if i just did some cardio it would be ok? What do you guys think?

    I workout three days per week, one day on, one off, one day on, one off, one day on, two days off and then back to the beginning.

    I am getting older now, it is taking me a lot longer to recover lol, sometimes if I have had a particularly heavy session, I will even take three days off!
This discussion has been closed.

Categories