Rest days

stynfit4life
stynfit4life Posts: 32 Member
edited December 3 in Fitness and Exercise
What is everyone's schedule for rest days from working out. I'm so sore from lifting 10 lbs weights during squats ( beginner) . My husband suggests taking a rest day to recuperate but I feel like I should keep at it as if I don't want to lose the momentum .

Replies

  • sgt1372
    sgt1372 Posts: 3,997 Member
    I take rest days when I think I need them even if they are "off schedule."

    Take your husband's advice. Weight lifting is not a sprint, it's a marathon and you'll make up any "momentum" you've lost after you've allowed your body to rest and recover. You'll actually be stronger because of it.
  • Unknown
    Unknown
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  • LazSommer
    LazSommer Posts: 1,851 Member
    do you have a program
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    Everyone does something a little different, but all of us take rest days for the most part. I usually allow myself to take off one weekend day and one week day, and I let my body "choose." If I am completely physically exhausted to the point where I am aching allover and just feel tired, then I take a rest day. I usually still stretch or walk on these days though.

    Also, I never take a Sunday rest day, work out Monday and then take a Tuesday rest day. My personal rule is that I must have completed a full body work out before a rest day (i.e. I have to do back, arms and either power or heavy legs)
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    Walking and stretching actually helps with relieving soreness, btw.
  • lorrpb
    lorrpb Posts: 11,463 Member
    I usually perform better after taking an extra rest day. Rest days are part of your overall health and fitness plan.
  • Brandi92809
    Brandi92809 Posts: 78 Member
    On my rest days I take walks :) That way I am still moving but I don't overwork my muscles at the same time.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    How often are you squatting? What program are you doing?
  • Dano74
    Dano74 Posts: 503 Member
    Muscle Soreness isn't a reason to take a rest day. Initial lifting will make you sore but as you progress, that soreness will be less frequent/severe... usually. As was noted earlier, actual activity will help it feel better. If you're doing a split type weight training workout, you shouldn't be doing legs the next day anyway, and thus can work upper body to allow those legs to recover. Unless you've pulled something or otherwise injured yourself to pain, DOMS (Delayed Muscle Onset Muscle Soreness) isn't a big deal and can be viewed as a "badge of honor"-- I'M CHANGING.

    That said, rest days are rad- just plan it in as a regular day and keep that schedule unless truly hurting/injured.
  • stynfit4life
    stynfit4life Posts: 32 Member
    LazSommer wrote: »
    do you have a program

    No specific program. Just doing my own thing , looking at youtube videos and picking out which work out to do.
  • stynfit4life
    stynfit4life Posts: 32 Member
    peaceout_aly wrote: »
    Everyone does something a little different, but all of us take rest days for the most part. I usually allow myself to take off one weekend day and one week day, and I let my body "choose." If I am completely physically exhausted to the point where I am aching allover and just feel tired, then I take a rest day. I usually still stretch or walk on these days though.

    Also, I never take a Sunday rest day, work out Monday and then take a Tuesday rest day. My personal rule is that I must have completed a full body work out before a rest day (i.e. I have to do back, arms and either power or heavy legs)

    Agreed. I did workouts Monday, Tuesday , wendesday so I guess tomorrow will be my rest day . I'm focusing on my chest area, arms and tuches. Lol
  • stynfit4life
    stynfit4life Posts: 32 Member
    edited September 2016
    singingflutelady wrote: »
    How often are you squatting? What program are you doing?

    Well I squated yesterday . Today I was too sore to squat so I used a air climber machine for 10 minutes which is basically as if I'm climbing up stairs . Works up a sweat . And another workout was laying on the floor , holding a 5 lb dumbell in each hand and having arms as if I'm in a "T" form then raise the arms over above my face and then back down 18 reps . Then another where arms to my sides lift my chest slightly and move my upper body side to side as if reaching towards my ankles.
  • stynfit4life
    stynfit4life Posts: 32 Member
    Above**
  • Rururiri
    Rururiri Posts: 31 Member
    I would listen to him and usually you'll end up hurting yourself physically (which will stop you from doing certain exercises). Beforehand, I am highly hesitant on taking rest days from my lifting days (crazy I know). My nerves weren't properly firing and have to stop for two weeks of any lifting workouts. Well... I got impatient and thought that 2 weeks was enough. I was wrong :/
  • stynfit4life
    stynfit4life Posts: 32 Member
    Rururiri wrote: »
    I would listen to him and usually you'll end up hurting yourself physically (which will stop you from doing certain exercises). Beforehand, I am highly hesitant on taking rest days from my lifting days (crazy I know). My nerves weren't properly firing and have to stop for two weeks of any lifting workouts. Well... I got impatient and thought that 2 weeks was enough. I was wrong :/

    thaNKS For The Advice
  • SingingSingleTracker
    SingingSingleTracker Posts: 1,866 Member
    stynfit4life wrote: »
    What is everyone's schedule for rest days from working out. I'm so sore from lifting 10 lbs weights during squats ( beginner) . My husband suggests taking a rest day to recuperate but I feel like I should keep at it as if I don't want to lose the momentum .

    Most exercise - especially weight lifting - tears soft tissue. The amount of time needed for that soft tissue to repair itself and grow back to how it was prior to the tears - or even better, stronger than before which we call Supercompensation - varies for each individual and the amount of damage done. Whether it is 24 hours, 36 hours, 48 hours, 72 hours, or more all depends. A rest day(s) is/are designed to allow the soft tissue to return to the base level where they began or higher (supercompensation).

    Read up on something called the training effect to learn how the body works in terms of exercise, recovery, and building to higher level of fitness.

    Here it is in graphic form...

    28801659112_49dc409479_b.jpg

    The older one gets, the more rest is required between exercise bouts to recover.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited September 2016
    I agree about the older we get the more recovery time we need..

    Also as being a beginner I get the enthusiasm to keep going.. but being very fresh and new its wise to rule out all possibility of injury early on as I think the rest days in the first few weeks are important. This can help one determine their threshold, how well they are doing with their form, etc.. to prevent newbie injuries and even build up adaption.

    Its all personal choice, and sometimes enthusiasm and the need to keep momentum going outweighs being smart. :)
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