Is a day of rest really needed?

jacquelinewells
jacquelinewells Posts: 5
edited November 10 in Fitness and Exercise
I'm curious about all the advice to be sure to rest 1 day a week. I started walking last summer about 45-60 minutes every day. I switched to a treadmill in the fall when I started getting shin pain. Last month I switched over completely to using an elliptical. I have seen the number of calories increase greatly. This morning, I burned about 470 calories in 40 min doing an interval program, which is a huge change from walking at 3 mph. Last week, my muscles were so tired after my workout and it lasted all day long. I increased my protein and reduced the minutes of working out for a couple of days, but I never just took a day off. That seemed to do the trick for me. I haven't missed a day of working out in 8 months. For some reason, I fear that if I don't exercise for a day, I'll go back to my old, unhealthy habit of not exercising at all. Clearly, I'm not super knowledgable about exercise and I don't feel like I'm over-exercising, so do I still need to take a day off?

Replies

  • SaintOnEarth
    SaintOnEarth Posts: 160
    I would say everyone should always take at least one day of rest per week. Some people believe in taking more than one day. A rest day should definitely be taken even if it feels like you are not overworking.
  • Di3012
    Di3012 Posts: 2,247 Member
    Rest days are as crucial as the workout days.

    It gives the body time to repair any tiny tears in the muscles that occur during exercise and workouts.

    Personally, I only run every other day, but then I am getting older and no longer can (or wish) to train everyday.

    The only person I have heard of that trained everyday was a runner who, for the last 30 years, ran every single day (even Christmas day) without fail. Now they must have been designed for it because they never got injured, curious to say the least.
  • tenax
    tenax Posts: 97
    i don't think a complete rest day is required. for example, i don't elliptical etc on sundays, but i do go for a good walk, weather permitting. i guess it all depends how strenuous we are talking.
  • SassyCalyGirl
    SassyCalyGirl Posts: 1,932 Member
    shin splints occur when you switch surfaces-it happens to me every year when I go from running outside in the summer to running on my treadmill in the winter. Its normal. A rest day is very important especially if you are weight training-your muscles need repair time to build. If you are just doing light cardio I do t think a rest day is necessary. If you are doing strenuous cardio-take a rest day. I do Yoga on my rest days-my muscles are thankful for the stretching.
  • mncardiojunkie
    mncardiojunkie Posts: 307 Member
    I've been told the same. I hear you about taking a day off.

    I take some Saturdays and Sundays off due to time restrictions. It's forced, not preferred to me.

    *Bump topic*
  • Pookylou
    Pookylou Posts: 988 Member
    I run every other day, but I do walk every day - I have a dog so it's out twice a day, every day for her! I try and do a little yoga each day, but usually have a longer session once a week. So I don't have a total day off, but I do take it easy!
  • XXXMinnieXXX
    XXXMinnieXXX Posts: 3,459 Member
    I'd say that its needed. 8 months without a break is such a long time. Even if you just switched Sunday too a gentle walk so you still feeling your doing something if you psychologically need to. I was like you too and eventually I crashed and burnt with exhaustion, which stops you doing it for much longer. Something to consider?
    Zara x
  • p0stdramatic
    p0stdramatic Posts: 372
    Light activity (a walk, yoga) on a rest day is fine. It doesn't necessarily mean do nothing. But yes, you should take a rest day to prevent overtraining and/or burnout.
  • Keran24
    Keran24 Posts: 90 Member
    I don't take a day off from excercise either unless forced to.(Occasionally there is a day I am too busy to exercise) I feel better when I exercise and don't feel a day of rest is necessary. I do try to rest a day between lifting weight though.
  • mixedfeelings
    mixedfeelings Posts: 904 Member
    I have two rest days, I wish I didn't have to but at the moment I need to.

    I wouldn't have thought it would matter too much with cardio but with building muscle I believe it's important to rest the day after to allow the muscles to repair themselves. I usually use weights one day and rest the next but will try to do low impact aerobics/yoga five days a week when I feel up to it.
  • mcandyr
    mcandyr Posts: 36
    Exercise, especially body building/weight lifting, causes the muscles to tear, rest is needed to repair and build them back.
  • smittygirl
    smittygirl Posts: 36 Member
    I like the idea of doing a day of yoga for a rest day. I don't do it very often but when I do I feel two inches taller and two inches thinner!
  • trijoe
    trijoe Posts: 729 Member
    Rest days can be a real booger. On the one hand, you WANT to work out. On the other, the harder your workouts get, the more your body needs them.

    If your workouts don't really cause much stress to you or your body, then odds are a day off isn't really all that necessary. However, if you're reaching the point where your workouts are "tough". Not just "I haven't done this in 12 years and it doesn't feel right being on this treadmill for 15 minutes" but I mean genuinely tough. (For the record, we all have different versions of "tough".) Tough like you're sore for days straight, or you're feeling more drained than you normally do, or a biggie is, "I don't know why I dread the treadmill, I used to love it..." Then it's time for a day off every so often.

    As you become more fit, and your workouts intensify, your muscles will need help recovering. This includes a day off every now and again. But you need to rest your mind also. Burnout is ALWAYS a possibility. As your workouts intensify, you stand a better chance of working out too much and burning out than you do taking a day off and not wanting to go back. If anything a day off should make you salivate all over yourself to get back on that elliptical tomorrow. If that's the case, then you know you're doing things right.

    If you're that sore, besides just a day off, I'd recommend some aleve/advil/whatever you take, and a massage. 8 straight months of working out? Oh My Goodness, you DESERVE a massage! You've earned it!!! Treat yourself. You'll be glad you did.

    I hope this helps.

    OH! And intervals? HUZZAH!!! Love them!!! You win extra street cred for intervals!
  • Ladyiianae
    Ladyiianae Posts: 271 Member
    Generally I take 1 rest day a week (Saturday's) EXCEPT for during "that time of the month" (apologies for TMI), the reason is during this time I seem SO exhausted most days and I used to force myself to the gym and it never seemed to help and was just something I "endured". Now, I listen to my body and allow myself days "off" during this week and it's been so much better.

    Jen
  • junyr
    junyr Posts: 416 Member
    GIve it a read and see if it applies to you . Ask a trainer or google if you are "overtraining" for more info...

    http://www.marksdailyapple.com/overtraining/#axzz1mYB7QzLL
  • Sister_Someone
    Sister_Someone Posts: 567 Member
    I don't take rest days unless forced to, and I try to never have more than one in a month. I just can't allow myself to ever completely stop, because I know myself and my motivation and I know that it will be too easy to never start again if I do stop.
  • angebrun
    angebrun Posts: 35 Member
    I'm so glad you asked this- I was wondering too, and was thinking of posting the same topic.

    Here's my take on it (but no clue if this is "right":) I try to switch the activities, hoping that it kind of makes up for the lack of rest day. For example, Monday: 5K training (run/walk at the moment), Tues- Zumba, Wed- 5K training, Thursday elliptical (and, in theory yoga, but so far I haven't gone), Friday 5K and Zumba, Sat Zumba, Sun Zumba.

    So, I don't zumba every day, I no longer elliptical every day either (that's what I did before I started the 5K training last week). I'm hoping this variation sort of makes up for the lack of a formal rest day. I also figure I'm not "elite training", or anything like that- my 5K is mostly walking at this point, my elliptical isn't the fastest in the world, etc.

    I'm an "eat some/most of your exercise calories" girl, so one reason I don't take the rest day is that I want the extra calories. :bigsmile:
  • ezramedic
    ezramedic Posts: 119
    I feel very much the same as you. I've missed only four days out of the last 4 months. (Two were because I was sick, two were because the gym was closed)
    I even went to the gym on Christmas Day, Thanksgiving Day and New Year's Day.

    I enjoy going and I feel like it gives me a lot of stress relief, and like you, I do worry how hard it'll be to get back on track if I start taking rest days.
  • jacquelinewells
    jacquelinewells Posts: 5
    Thanks for the suggested read...really interesting! I think that helped a lot...along with other's comments. I am going to give myself a day of rest by doing yoga one day a week with a nice walk.
  • vtate75
    vtate75 Posts: 221 Member
    A complete rest day is not needed, but you do need a day off of weights and running, etc. If you vary up your workout, you can do different things each day and work out daily. You shouldn't run everyday or things that are stressful to the same muscle group.
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