Recovery week - what do you all do?
FemmeAndi
Posts: 107 Member
Finished Insanity Max30 on Saturday. Now I have scheduled a recovery week before I start p90x3 next monday. What do you guys do during your recovery week? I`m so fearful to lose my working out groove and some strength and endurance. I cheated yesterday and worked out! Today, I actually rested! haha I still also have a few pounds too lose, so I am sticking around 1300 calories during my recovery week but was considering eating at maintenance level for this week (1700 cals). What do you think and what do you guys do?
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Recovery week?15
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I have to echo the question... recovery week?????8
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I've never needed to recover that long, even after half marathons.7
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Never had a recovery week even after a triathlon (if I was doing Ironman distances that could be a different story) but my recovery days typically are active recovery; low intensity bike rides, swimming at an easy pace, walking etc.2
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My recovery weeks are usually when I'm on vacation...and even then, I'm pretty active. I've certainly had weeks where I needed a bit more rest, but I still usually walk or go on easy rides, etc. Sometimes I do just take a week off just because I feel like it...but it's not particularly necessary...usually means I have a lot of other crap going on at work/home, etc.
When I was doing more heavy strength training I typically had de-load weeks, but I still worked out...just worked out easier.7 -
cardio, core, flexibility
walking, yoga, pilates, exercise videos...the only thing I skip on recovery week is heavy weights...but I still do light ones...4 -
I haven't taken a week off in 4 years, and it was only because I was on vacation.
I will however take a deload week every couple of months or whenever I feel I need it. I'll use this week to lift lighter, work on form, mobility, etc.3 -
Our trainer makes us take a week long "deload" period between 12 week lifting programs. During that week we still do boxing 3 nights and light cardio and/or yoga the other days. We just don't hit the weights. Next week we have a deloading period and I plan on increasing my jogging time and adding some yoga for recovery to my schedule5
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I always take a week break after I finish Insanity Max 30 before I start it all over again. I usually stay pretty active, run/ bike .3
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I always take a week break after I finish Insanity Max 30 before I start it all over again. I usually stay pretty active, run/ bike .
The trainer suggests a week break to recover. It was an intense program, feels like my knees have aged 20 years lol. Ok so most people seem to stay pretty active on their recovery week. I took one day off so far. Lunch hour is usually my workout time but where I didn`t want to sit still, I vacuumed and them mopped my floors and ran around the house tidying. I`m getting all set up to start p90x3 and I am really appreciating the slow down. I see that p90x3 has a week of recovery after each Month block, I`m guessing this program will be quite a step up from Max 30.0 -
I always take a recovery week when I finish an 8 week program, ESPECIALLY Max30! I've heard of active rest which I think is stuff like yoga but I'm not entirely sure. I'm on week 4 of my third round of Max30 and I'm thinking of looking into this 'active rest' when I'm done. Great job btw!1
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Unless you're trying to lose, you should eat at maintenance during recovery.3
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RuNaRoUnDaFiEld wrote: »I've never needed to recover that long, even after half marathons.
A recovery run the day after a long run is quite good value. After my double I did revert to swimming though.5 -
I always take a recovery week when I finish an 8 week program, ESPECIALLY Max30! I've heard of active rest which I think is stuff like yoga but I'm not entirely sure. I'm on week 4 of my third round of Max30 and I'm thinking of looking into this 'active rest' when I'm done. Great job btw!
Yah it`s a pretty demanding program, especially when you are so dedicated and strict in those 8 weeks. Thanks for the props
I think I`m going to add in some stretch sessions and yoga exercises like you talked about for active rest. 1 -
A week seems a tad excessive. I ran my first half last week and I was still back to business as usual 2 days later as far as my routine. Even 2 days I had to force myself to do. I was chomping at the bit to get back out there. Not that recovery time is not vital, but I can't see any benefit to going dormant for a week unless you just completed Navy SEAL training or something. If anything, I suspect it might make it more difficult to resume things.0
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MeanderingMammal wrote: »RuNaRoUnDaFiEld wrote: »I've never needed to recover that long, even after half marathons.
A recovery run the day after a long run is quite good value. After my double I did revert to swimming though.
You are awesome though.
My last one (Which was also my first hilly one) had me only able to walk for 2 days, managed to cycle day 3. Run 3 miles day 4.1 -
I don't know about a recovery run (for me) either but an easy ride or a walk helps to shake the soreness out.1
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When I was between programs (transitioning between bulking and cutting), I did something "fun" .. kind of a deload with light weight, interval/circuit style lifting.. giving my muscles a rest before starting up again. Obviously this was optional, but it was kind of nice to just go in and take it a bit easier.2
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I always take a week break after I finish Insanity Max 30 before I start it all over again. I usually stay pretty active, run/ bike .
The trainer suggests a week break to recover. It was an intense program, feels like my knees have aged 20 years lol. Ok so most people seem to stay pretty active on their recovery week. I took one day off so far. Lunch hour is usually my workout time but where I didn`t want to sit still, I vacuumed and them mopped my floors and ran around the house tidying. I`m getting all set up to start p90x3 and I am really appreciating the slow down. I see that p90x3 has a week of recovery after each Month block, I`m guessing this program will be quite a step up from Max 30.
Personally, I'd be concerned about the bold above. In this case a recovery week is probably a good idea and I'd see how the next program feels for your knees. You definitely don't want to over do it and be sidelined by an injury, so if they continue to bother you maybe look into a different program or type of exercise.4 -
In my case, the answer is: "It depends"
During the racing season, I train 7 days/week. Long workouts are done on Saturdays(bike/run) & Sundays(swim/run), so Mondays are very easy, usually just a "recovery spin" on the bike trainer to help shed leg fatigue.
Recovery time varies after races. In the case of a long event, such as a 70.3 triathlon, I sometimes need a week if I've sustained some damage during the race. This year, my first HIM recovery period in June was 7 days with no activities, so I could rehab a cranky hip. Just getting up and down the stairs was more than enough exercise. After my second HIM in Sept, I took 3 days off and then resumed easy sessions for the next week with no ill effects.
As I get older, sufficient recovery time is very important to avoiding injury. After a half marathon in October, I am going to take roughly six weeks off to rest my body and recharge my batteries. I plan to focus on non running/triathlon activities during this time. Then in December I will start up a winter base building program as I prep for a very challenging HIM in June and then my "A" race, a full IM race next July.
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I follow a protocol that has me deloading every 4 weeks...
so I am lifting less than normal but still working out.
and I continue with most of my other activities like running etc.
Active rest days are days where you are exercising but not pushing hard...for example...going for a walk instead of a run....going for a casual bike ride.1 -
RuNaRoUnDaFiEld wrote: »MeanderingMammal wrote: »RuNaRoUnDaFiEld wrote: »I've never needed to recover that long, even after half marathons.
A recovery run the day after a long run is quite good value. After my double I did revert to swimming though.
You are awesome though.
My last one (Which was also my first hilly one) had me only able to walk for 2 days, managed to cycle day 3. Run 3 miles day 4.
My first HM left me unable to run as if given myself ITB Syndrome. My own fault for pushing through the pain from 10K, so had to cycle as rehab for about six weeks. Also hilly, Salisbury to Winchester.
I find trail running far more relaxing than roads though, which makes ultras much more manageable. Road races leave me feeling battered, whereas on trail I'm left feeling much better.2 -
My recovery week usually consists of a light swim maybe once or twice and a couple of walks. Then I get straight back to it with a brief build up. I find it's nice to do something else instead.1
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Recovery week seems very excessive unless injury was involved. Even the most demanding structured military programs hold to a 2 day recovery.
Muscle recovery occurs within ~48-72 hrs.2 -
Recovery doesn't mean you have to sit on the couch and do nothing. I go for a recovery run after a long run. Sometimes it ends up being a walk, or a bike ride instead. Other times recovery means lighter workouts or working things that aren't terribly taxed at the moment. I don't think recovery week mean rest week. Maybe just easier/lighter workouts.1
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Recovery week seems very excessive unless injury was involved. Even the most demanding structured military programs hold to a 2 day recovery.
Muscle recovery occurs within ~48-72 hrs.
Deloading is typically recommended for a week. I was unfamiliar with the concept and had only heard of "rest days" before working with a trainer. It is a fairly normal thing though in the weight training and lifting world from what I now understand
https://breakingmuscle.com/fitness/deloading-101-what-is-a-deload-and-how-do-you-do-it
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Recovery week seems very excessive unless injury was involved. Even the most demanding structured military programs hold to a 2 day recovery.
Muscle recovery occurs within ~48-72 hrs.
Deloading is typically recommended for a week. I was unfamiliar with the concept and had only heard of "rest days" before working with a trainer. It is a fairly normal thing though in the weight training and lifting world from what I now understand
https://breakingmuscle.com/fitness/deloading-101-what-is-a-deload-and-how-do-you-do-it
There is a difference between deloading and taking a week out though.
Most running, cycling and swimming plans all use a cyclic structure with periods of reduced volume and intensity.1 -
MeanderingMammal wrote: »Recovery week seems very excessive unless injury was involved. Even the most demanding structured military programs hold to a 2 day recovery.
Muscle recovery occurs within ~48-72 hrs.
Deloading is typically recommended for a week. I was unfamiliar with the concept and had only heard of "rest days" before working with a trainer. It is a fairly normal thing though in the weight training and lifting world from what I now understand
https://breakingmuscle.com/fitness/deloading-101-what-is-a-deload-and-how-do-you-do-it
There is a difference between deloading and taking a week out though.
Most running, cycling and swimming plans all use a cyclic structure with periods of reduced volume and intensity.
Right. But OP was doing a strength and conditioning program so I suspect when she said rest week she actually meant deload week, although I've personally never taken more than 2 days off from a body weight based program1 -
My recovery weeks consist of doing anything I feel like doing and nothing I don't. After a particular rigorous training cycle, which for me usually end in running a marathon or an all out race, I welcome a week of rest for both my body and my mind. I usually aim at focusing on repairing whatever feels broken. Following a big race, I usually take a few days where walking and light yoga are my only exercises, then I work up to short to medium distance runs without my Garmin. It helps me to remember why I love to run in the first place. Sometimes intense training programs can make us lose sight of that.1
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I always take a week break after I finish Insanity Max 30 before I start it all over again. I usually stay pretty active, run/ bike .
The trainer suggests a week break to recover. It was an intense program, feels like my knees have aged 20 years lol. Ok so most people seem to stay pretty active on their recovery week. I took one day off so far. Lunch hour is usually my workout time but where I didn`t want to sit still, I vacuumed and them mopped my floors and ran around the house tidying. I`m getting all set up to start p90x3 and I am really appreciating the slow down. I see that p90x3 has a week of recovery after each Month block, I`m guessing this program will be quite a step up from Max 30.
Personally, I'd be concerned about the bold above. In this case a recovery week is probably a good idea and I'd see how the next program feels for your knees. You definitely don't want to over do it and be sidelined by an injury, so if they continue to bother you maybe look into a different program or type of exercise.
yes there`s a lot of jumping in the Insanity max 30, lots.... n lots... n lots lol2
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