Do you have a rest week?
dave_in_ni
Posts: 533 Member
I hear of some folk doing this, say having a week off from exercise every 8 weeks or so. I usually work out 6 days per week with weights, I've noticed a few pains and could probably do with a rest but find it hard to do nothing.
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Replies
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dave_in_ni wrote: »I hear of some folk doing this, say having a week off from exercise every 8 weeks or so. I usually work out 6 days per week with weights, I've noticed a few pains and could probably do with a rest but find it hard to do nothing.
I typically take one when I am on vacation once a year down south but otherwise nope...I haven't taken a full week off just for the sake of it.0 -
A week is pretty long, let's you remember what it is like to be lazy.2
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Same as above, I take a couple vacations per year that are usually a week each and maybe a couple others that are 4 days. I use those as rest....never purposefully schedule a rest week.1
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I wouldn't take off an entire week. I always feel even more out of shape if I go that long between workouts. How about maybe just an extra couple days in a row? So, in addition to your one off day (let's say it's Sunday), I wouldn't go back to working out until Wednesday.0
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Some periodized training plans include "rest" weeks to avoid burnout.
The basic principles are:
* The athlete peaks for a limited number of key competitions. These we call the A races - the most important races of the year.
* Long-range planning is essential. In order to peak for the important race(s), you must plan for them and the steps that are necessary to get to the best fitness for those races. Generally we have an annual plan, which is further broken down into multi-week periods and then weekly training schedules.
* Training progresses from the general to the specific as the year progresses.
* Training periods include "rest" weeks, generally every 4th week of the period. This allows for the unloading of fatigue from the previous three works. These are active rest weeks however; training doesn't stop, but rather the total weekly training hours are lowered.
* Workouts aren't just randomly done, but rather are tailored with specific physiological systems and skills in mind. These include economy and aerobic capacity. Sports specific skills in swimming, biking, and running are specified.
* Periodization is individual; there is no one-size fits all. Athletes have variations that must be taken into account when planning the training periods. For example, beginners may need more rest days during the week. Masters athletes can benefit from strength conditioning year round.3 -
If I'm on holiday for a few days or a bit longer I will still stick to my eating plan but do more walking than normal and I will swim if can as well as running .
My brother lost 14 stone 8 years ago and he has rest weeks when on holiday and scoffs whatever he wants when he wants and at the weekend but he also does loads of walking whilst on holiday0 -
I may lower my intensity for lifting here or there, as a rest/recovery method, but I don't usually just take a week off of exercise for anything other than vacation (during which I tend to be more active than I am in my everyday life.) Physical activity makes me feel good mentally as well as physically. Taking time off to do nothing would be counterproductive. I am not happy when I can't get up and do something.1
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An entire week, never. I would go stir crazy!0
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I take recovery weeks after my major competitions. It's a chance to recover from max effort and get mentally recovered as well.
Peaking for a major competition is a mentally and physically draining experience. Having a week to recover is paramount to long term success and enjoyment.1 -
Most of the programs I run have a deload week built into them. Either a routine one or towards the end of a cycle. It's not that you take a week off, you just reduce the volume and weight A LOT but you still do some type of lifting.0
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I would have trouble returning after a full week, myself.
However, I always listen to my body. If I'm tired/super sore/achy, I will skip a workout or two. I know the difference between "I don't feel like it" and really needing a rest.0 -
The average person who isn't competition training does not need a week off.1
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@NorthCascades gave a great answer above.
Many training plans have a 'rest week' but this just means cutting back on say the distance of your workouts, not speed or number. In fact a recovery run can be more beneficial than no exercise at all. I literally cannot remember the last time I went an entire week without working out. I'm going a bit nuts having had to have 2 rest days in a row this week due to business travel. (angry face)1 -
sarabushby wrote: »@NorthCascades gave a great answer above.
Many training plans have a 'rest week' but this just means cutting back on say the distance of your workouts, not speed or number. In fact a recovery run can be more beneficial than no exercise at all. I literally cannot remember the last time I went an entire week without working out. I'm going a bit nuts having had to have 2 rest days in a row this week due to business travel. (angry face)
Yeah, agree that NorthCascades called out the triathlon routine pretty well. The reduced volume weeks ( often 40% less) allow our bodies to "recover" and capture the fitness gains made previously before the next round of progressively increased load. This is particularly important as we age. In my case, I must be careful to maintain enough separation between high intensity days in order to minimize the chances of injury, especially as cumulative training load increases. I'm even considering going to a 9 day cycle (as opposed to 7 day) to allow time for enough high volume work while maintaining adequate separation between speed work sessions.
Finally, regarding strength work: I do quite a bit of it in the offseason, but cut way back and ultimately stop for a month or so during the peak of racing season to conserve all available training energy for swim/bike/run sessions.
This year's "A" race is 19 weeks out, but who's counting? lol
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I run programs where I'm supposed to take a deload, so not stop working out but lifting at a much lower percent of my one rep max. My ego is too big though and I don't do it.0
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I'd feel like a lazy slob if I took a whole week off. I have a long to days ahead of me and probably won't get in much if anything at all (vacation packing/driving/flight) so I went hard in the gym today.0
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I have in past years for vacations and holidays. I haven't taken off a full week this year yet. It's likely that I will later this year though, around the holiday season.0
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dave_in_ni wrote: »I hear of some folk doing this, say having a week off from exercise every 8 weeks or so. I usually work out 6 days per week with weights, I've noticed a few pains and could probably do with a rest but find it hard to do nothing.
Yes! I take a "rest week" either every 3rd or 4th week - depending on my training block.That's where the body gets strong through supercompensation and all the work we put into the 2-3 weeks leading up to gets to grow to fruition.
Usually it's a 5 day rest week, volume is lower, intensity is shorter. Lots of active recovery during those rest weeks.
I highly recommend it. It will take you to new levels you were not aware could be reached...0 -
SingingSingleTracker wrote: »dave_in_ni wrote: »I hear of some folk doing this, say having a week off from exercise every 8 weeks or so. I usually work out 6 days per week with weights, I've noticed a few pains and could probably do with a rest but find it hard to do nothing.
Yes! I take a "rest week" either every 3rd or 4th week - depending on my training block.That's where the body gets strong through supercompensation and all the work we put into the 2-3 weeks leading up to gets to grow to fruition.
Usually it's a 5 day rest week, volume is lower, intensity is shorter. Lots of active recovery during those rest weeks.
I highly recommend it. It will take you to new levels you were not aware could be reached...
The body wants to the mind doesn't. I did a light workout Sunday morning and rested Monday and Tuesday back at it today and felt really strong, I always struggled with the standing shoulder press and found it easy today after a couple of days rest,1 -
After working out 6x a day of straight cardio (for the first month) and doing another 6x a week (3 days cardio and 3 days strength) for another month, i'm feeling a bit run down. I was also looking into that theory i found off of the body builders forum. I'm definitely going to take a couple days off, i'm just not sure if i'll do the whole week. But then again, i might (in a sense). Warm weather is coming back so i will be more active (in general) doing outdoor activities. Longer walks, racquetball, bike rides.
If you feel the need to take a break, do it. I have started to dread my workouts, and even when i push myself to do them they suck. But i fear if i go too long i wont get back into it. I don't know.0 -
If you are having aches and pains or injuries, then yes, sometimes it's necessary to take some time off.
Otherwise, I have to stay active. It helps my mind probably more than my body. Because of this I'm purposely careful to NOT over do it and risk injury because I'd go crazy (and drive everyone else around me crazy) if I couldn't work out and get to the gym.0 -
I have taken up to 5 weeks off while on vacation; and by off/rest I mean no gym or fitness classes. I just do a lot of walking, do some body weight exercises, and watch and control my eating habits. I go very hard at the gym before my planned vacation regardless of how many days or week I will be taking off, so when I go on vacation my body and joints need and welcome the rest.
When I came back, I get rapidly in the zone and sometimes I even enjoy some "small" newbie gains.0 -
We just took our first week off in 6 months.0
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I take off the end of the of year due to weather and the holidays and just for a physical recovery period, but otherwise, no. I read an article -- I think it was in Outside -- just recently that spoke this topic and it provided some really good data as to why taking time off is a bad idea, and if I recall, it said something to the effect that you start to see setbacks after something like three days, including muscle atrophy. So, I will take recovery days, but no real avoidable time off.0
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I have a rest day. Once a week, only because I can't fit in a good workout around my Wednesday Schedule. I do change up my routine if I have some time off for vacation. I still want to get my steps in, and will generally find some way to get rid of the normal calories I intake.0
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PiperGirl08 wrote: »I take off the end of the of year due to weather and the holidays and just for a physical recovery period, but otherwise, no. I read an article -- I think it was in Outside -- just recently that spoke this topic and it provided some really good data as to why taking time off is a bad idea, and if I recall, it said something to the effect that you start to see setbacks after something like three days, including muscle atrophy. So, I will take recovery days, but no real avoidable time off.
We may lose strength by taking a long time off but muscle atrophy will only happen if we don't work our body or a body part, at all (aka being in a hospital bed) or by being very sick. As long as we keep moving and eating protein I doubt that our muscles will reach atrophy.
Muscle atrophy is when muscles waste away. The main reason for muscle wasting is a lack of physical activity. This can happen when a disease or injury makes it difficult or impossible for you to move an arm or leg0 -
PiperGirl08 wrote: »I take off the end of the of year due to weather and the holidays and just for a physical recovery period, but otherwise, no. I read an article -- I think it was in Outside -- just recently that spoke this topic and it provided some really good data as to why taking time off is a bad idea, and if I recall, it said something to the effect that you start to see setbacks after something like three days, including muscle atrophy. So, I will take recovery days, but no real avoidable time off.
Probably best to define what exactly is a "rest week". Sounds like the article in Outside was about actually taking "time off". A traditional "rest week" in the exercise world is not taking "time off" at all. It's using active recovery, shorter durations/volume, and if HIIT is involved - doing much less of it. That's a "rest week". Some coaches with structured training use the 5 day "rest week", some use "6 or 7" - but none of them advocate taking "time off".
It's a week for the body to be able to enter supercompensation and build itself back up to a peak that was higher than you were in before. Once that is accomplished, you launch into the next block of training in a much "stronger, bigger, faster" condition to tear it all down again.
Wash, rinse, repeat with the training effect.
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PiperGirl08 wrote: »I take off the end of the of year due to weather and the holidays and just for a physical recovery period, but otherwise, no. I read an article -- I think it was in Outside -- just recently that spoke this topic and it provided some really good data as to why taking time off is a bad idea, and if I recall, it said something to the effect that you start to see setbacks after something like three days, including muscle atrophy. So, I will take recovery days, but no real avoidable time off.
We may lose strength by taking a long time off but muscle atrophy will only happen if we don't work our body or a body part, at all (aka being in a hospital bed) or by being very sick. As long as we keep moving and eating protein I doubt that our muscles will reach atrophy.
Muscle atrophy is when muscles waste away. The main reason for muscle wasting is a lack of physical activity. This can happen when a disease or injury makes it difficult or impossible for you to move an arm or leg
"After three to four weeks off, your muscles will start to atrophy." (Source: http://www.outsideonline.com/2065496/your-body-sports#article-2065496) Aren't references a beautiful thing, especially when, 'ya know, cited? ;-)0 -
SingingSingleTracker wrote: »PiperGirl08 wrote: »I take off the end of the of year due to weather and the holidays and just for a physical recovery period, but otherwise, no. I read an article -- I think it was in Outside -- just recently that spoke this topic and it provided some really good data as to why taking time off is a bad idea, and if I recall, it said something to the effect that you start to see setbacks after something like three days, including muscle atrophy. So, I will take recovery days, but no real avoidable time off.
Probably best to define what exactly is a "rest week". Sounds like the article in Outside was about actually taking "time off". A traditional "rest week" in the exercise world is not taking "time off" at all. It's using active recovery, shorter durations/volume, and if HIIT is involved - doing much less of it. That's a "rest week". Some coaches with structured training use the 5 day "rest week", some use "6 or 7" - but none of them advocate taking "time off".
It's a week for the body to be able to enter supercompensation and build itself back up to a peak that was higher than you were in before. Once that is accomplished, you launch into the next block of training in a much "stronger, bigger, faster" condition to tear it all down again.
Wash, rinse, repeat with the training effect.
Ah, the exercise world. In the sports competition world from which I hail, a rest week is one in which you don't do your sport for that period of time, allowing overused (or injured) muscles time to recover. They typically follow endurance events or periods of very intense training. But work in other disciplines that utlized other than the primary muscle groups is advised.
So "yes," a definition would be most helpful.0 -
No. Maybe 1x/wk off of running.0
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