What constitutes as a "rest day" for you?
oat_bran
Posts: 370 Member
This question comes from the other thread where I said that I have a lot of physical activity pretty much every single day, whether it's from high NEAT or from intentional exercise (or both) which leads me to have a very high TDEE (for my size). Several people have pointed out that at least one rest day per week is an absolute necessity. So it got me wondering, what constitues as a rest day? Does it mean pretty much sedentary all day just relaxing or just avoiding intentional exercise or other kinds of strenuous activity? If I still have a high TDEE due to high NEAT like walking a lot and climbing stairs does this not count as a rest day? or is only some light walking okay?
I generally don't feel well neither mentally nor physically if I don't move my body at all all day. Also this would mean a very low TDEE compared to my usual days. Like, 700-1000 calorie difference, which would have to be compensated either by eating significantly less on these days or compensating with eating less on other days.
So how often do you have rest days and what constitutes as a rest day for you?
I generally don't feel well neither mentally nor physically if I don't move my body at all all day. Also this would mean a very low TDEE compared to my usual days. Like, 700-1000 calorie difference, which would have to be compensated either by eating significantly less on these days or compensating with eating less on other days.
So how often do you have rest days and what constitutes as a rest day for you?
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for me it would be a day where I don't do any weight lifting or high intensity cardio where my heart rate goes way up. I get some form of activity in every day, but on a weekend day where maybe we go on a hike or something, or I do a yoga video, I would consider that a rest day.0
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I have 2 different types of rest days.
Physical rest day - a break from strenuous activity. I might still take my dogs for a walk or ride bikes with my son, but I don't push-mow the lawn, I don't "workout", etc. This is usually when I'm feeling run down or beat up.
Mental rest day - This is more about me feeling burned out, tired, and unmotivated. I'll usually end up spending a good portion of the day on the couch and/or puttering around the house. These days can only occur on weekends when I don't have to go to work.
As to when I have them... I have them whenever I need them. Unfortunately that's becoming more and more often as I get older. But I've learned that quality exercise is far greater than quantity of exercise.1 -
for me it would be a day where I don't do any weight lifting or high intensity cardio where my heart rate goes way up. I get some form of activity in every day, but on a weekend day where maybe we go on a hike or something, or I do a yoga video, I would consider that a rest day.
Same here. I run 5 days per week and lift twice per week. I take every Monday and Friday as a rest day, where I do neither. However, I always walk my dog and may also do a yoga video or some for of stretching. I usually still get 10K+ steps in, but I consider it a rest day because I haven't done anything too strenuous and I feel like I am allowing my body to recover.0 -
I would say non-intense cardio and no lifting for me. Walking, swimming, dancing, really low intensity steady state cardio, yoga I still consider rest. Pretty much anything that gives my legs a good rest.0
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I am a runner, currently running 5 days a week. The other two are 'rest days', which for me just means I'm not running then. I have a large dog, who gets 2-3 miles of walking every day, no matter what. It's slow and easy though, so not particularly stressful. On my days off running, we may go for a longer hike. I may do 45 minutes on my stationary bike or do an exercise video. I may do yoga. I may mow the lawn. It depends on time and energy. I feel happier on days that I get some real exercise, but there are times I just need to take a break, either physically or mentally, so I do that.0
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I run/lift/stationary bike so rest days are 1-2 x a week of just walking.0
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My off days are no gym work out and no running or cardio/peak zone exercise. I walk my dog a few times a day and may or may not do an at-home Yoga session.0
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I have 2 rest days a week- one I still take the dog on a nice long walk, and the other I take totally off.1
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I consider a rest day to be a day off from formal workouts. I do an "official workout" 5 days per week. To me, walking doesn't feel like exercise. I aim for at least 10,000 steps on my fitbit 7 days per week. On lazy weekend days, this often means I end up pacing in front of the TV to get the steps in. Like you said OP, I don't want there to be a drastic difference in my TDEE on rest days, especially since I'm prone to eating more AND moving less on weekends if I'm not careful.
In fact, having the fitbit showed me just what a big difference those "lazy days" can make. I know a lot of people that have fitbits but will only where theirs on days they know they'll be doing a lot of walking and/or won't wear them on weekends so they can "take a break." IMO that defeats the entire purpose of having the fitbit.0 -
For me it means days with no swimming or weights but lots of walking (10-15K). 1-2 rest days per week, depending on how I feel and what else is going on.
It is very personal, depending on your current fitness level and exercise routine. Running and weights are the two forms of exercise where it seems to be *absolutely necessary* not to them every day.
But there are exceptions. For example, my cousin ran every day for a year (except when sick) but many days it was only 1 mile. He is a very experienced half marathoner.1 -
I was sick yesterday, so my only "workout" was a Leslie Sansone's walk at home video and some easy yoga. The rest of the day was mostly spent on the couch, including two naps. I considered it a rest day. I usually only take a rest day when sick.0
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I'm with many of the others in terms of what my rest day looks like. It is either walking my dogs, light stretching or doing some yoga.0
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I consider rest days no planned exercise. If we end up doing something else on those days it won't be exercise related at all with one exception. I take 3 rest days a week, that last rest day is an optional one and it's a Sunday. On Sunday if I went nuts on Saturday with the calories I will sometimes burn them off on that day dropping me to 2 rest days a week. Otherwise I take my 3.1
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I take 3 rest days a week. Two active rest days and one where I pretty much do nothing. Usually the one where I do nothing is on Wednesday's in between my lifting sessions on M, Tue, Th,F. I'll still get a walk in or play my VR game, but that's it. On Sat or Sun, I usually don't do a "formal" workout, but keep my body moving most of the day. Like you, I prefer to keep my body moving. So I'll ride my bike, do yoga, kayak, walk, row, hula hoop, go bouldering, etc. All at pretty low levels of intensity.0
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Not doing any exercise.0
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For me, it's a day where I'm not doing a "workout" - I may still go for a moto ride, go for a walk, a nice bicycle ride, do stuff around the house, go on a leisurely hike, spend all day wrenching on my bikes - but I'm not heading to the gym or lifting weights.
Until I had a desk job I NEVER spent a day sitting on my butt all day! I think it's silly to think you can't be "active" on a rest day!0 -
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I have 2 types of rest days:
Active Rest Day: One day a week I take a moderate 2 or 3 mile walk, do Pilates, work on my flexibility and/or bodyweight work. I don't get my heart rate high and I focus on getting a bit of movement in for a day, it's not a workout workout.
Complete Rest Day: When I take a complete rest from all exercise. I don't like these days at all and don't take them often. However if my body needs a rest, or if I have a headache or a big travel day etc. I will.1 -
Just going to work without working out before or after. Working for me is 9 hours on my feet walking around near constantly. I find that if I stagger my workouts every other day I recover just fine. I only train legs once a week since I use them so much during the week. So I guess I take 3 rest days a week. Proper rest days depends on what your body needs and what you feel is allowing proper recovery/ sustainable training and energy levels for other everyday activities.0
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I typically train 7 days per week for most of the year, starting in December and going until mid October. My highest volume days are Saturdays and Sundays, so Monday is often used as a rest day. Typically, my coach gives me an easy bike spin on Mondays, anywhere from 45-75 minutes long, just to spin out the fatigue from my legs. If she sees that I don't appear to be recovering from workouts, or if I have a travel day, or if I ask for a day off, I will occasionally have a complete rest day (or two) and do absolutely nothing. But that is rare for me.
The last two years I have also built in a four to eight week long "training break" in late fall, where I do no structured training and focus on non triathlon activities. This allows my body time to recover from training stress, as well as providing a mental break. I will do that again this year, because I come back with renewed enthusiasm after a long training break.
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I have 2 kinds of rest days ...
1) Complete rest ... when I've come down with the flu
2) Usual rest ... when I walk at least 1-2 km.
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My rest day is basically short 5 minute HIIT training with my body weight targeting abs and obliques and another 5 minute HIIT targeting traps.
Most of my days consist of hard cardio so anything non cardio is a rest day.0 -
Every 6 weeks (if its uninterrupted) I take a week out to do Yoga. Weekends are also rest days but I'll stay active, walk the dog longer, play squash. Walk a lot probably.0
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So how often do you have rest days and what constitutes as a rest day for you?
I rarely have a complete rest day but I do have recovery days which pretty much means not running, eight lifting or riding my bike up hills. I'll go for an easy bike ride, or row or swim but I tend to do something 7 days a week most weeks. Having said that I should also say that I've been running for more than a decade and riding my bike (with a few breaks) since I was knee high to a grasshopper.
The key is that your exercise regimen should be based on your goals. If you're not training for anything in particular other than improved fitness you want to mix up intensity / impact to minimize the risk of overuse injury and to keep boredom at bay.
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swimmchick87 wrote: »I consider a rest day to be a day off from formal workouts. I do an "official workout" 5 days per week. To me, walking doesn't feel like exercise. I aim for at least 10,000 steps on my fitbit 7 days per week. On lazy weekend days, this often means I end up pacing in front of the TV to get the steps in. Like you said OP, I don't want there to be a drastic difference in my TDEE on rest days, especially since I'm prone to eating more AND moving less on weekends if I'm not careful.
In fact, having the fitbit showed me just what a big difference those "lazy days" can make. I know a lot of people that have fitbits but will only where theirs on days they know they'll be doing a lot of walking and/or won't wear them on weekends so they can "take a break." IMO that defeats the entire purpose of having the fitbit.
Yeah, when I got my first fitbit I was shocked how much a difference there can be between a sedentary day and a fairly active day, even if there's no "formal" exercise involved. It could be as much as a 1000 calorie difference. Which is an important thing to keep in mind for everybody trying to get or stay fit. But there's also a danger of getting obsessed with the number for some of us who are susceptible to it. I became so fixated on it that I feel anxious if I imagine that I'd have to take my firtbit off. I actually sounds sort of scary to not know how much I have burned, and so not knowing how much is it ok for me to eat that day. The downside for me is also in feeling guilty and anxious in eating over my TDEE on any given day. Even though I know that when your activity level varies you can be over your TDEE one day and then below it the next and it'll even out in the end. But somehow I became fixated on burning the calories the same day I eat them and it I don't, it's as if I can actually "feel" myself gaining fat. So overall, fitbit has definitely encouraged me to have some activity every day to burn at least the minumum amount that I'm comfortable with.1 -
...But there's also a danger of getting obsessed with the number for some of us who are susceptible to it. I became so fixated on it that I feel anxious if I imagine that I'd have to take my firtbit off. I actually sounds sort of scary to not know how much I have burned, and so not knowing how much is it ok for me to eat that day. ...
I'm starting to get like that too. I didn't want to walk my dog yesterday as it would add yet more calories burned (I'm gaining not loosing). Plus it was the end of the day so I had no time or patience to make yet another meal.
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rest days for me are "active recovery" days ... so I'll do cardio for fun, ie run 7-10km with out looking at the watch, just cruise along beathing nice and enjoying the view ... or go cruise around on the bike for an hour on the trails .. dont push hard, just ride for enjoyment0
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I sit my *kitten* down on the couch, a chair, in bed, on a pool lounger, on a floaty...anything. The extent of my exercise is from walking to the next place I'm going to sit/lie.
I also get to consume less calories that day due to not burning any extra, but that is part of my process. I just work better planning day to day rather than week to week.1 -
I used to have active rest days but recently came to the conclusion that I did enough weekly activity that there was no need to seek out ways to be active on my off days. If it happens, great. If not, doesn't make much difference.
I'll generally do 3 days on, rest, 2 days on, rest. The first day in the three day stretch is speedwork (I'm a runner). The first day of the 2 day stretch is my long run day.1 -
Scottgriesser wrote: »I sit my *kitten* down on the couch, a chair, in bed, on a pool lounger, on a floaty...anything. The extent of my exercise is from walking to the next place I'm going to sit/lie.
I also get to consume less calories that day due to not burning any extra, but that is part of my process. I just work better planning day to day rather than week to week.
The problem for me is that I also feel so much hungrier on days that I am less active as counterintuitively as it sounds. I guess, part of it is due to me having more time to notice that I'm hungry when I'm.doing nothing but most importantly exercise, especially cardio blunds hunger while I exercise and for a while afterwards. So it's actually often easier for me to eat less on days that I have a higher TDEE. Which is why having complete rest days is really hard for me.0
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