Do you have a rest week?

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.

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.

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.

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.

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.

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.

@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)

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.

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.