About that "rest day"...

gooiyw
gooiyw Posts: 114 Member
edited December 2024 in Fitness and Exercise
Okay, I need someone to explain this to me like I'm a dummy because I really am confused about what a "rest day" should mean.

I've been reading that muscle needs rest in order to recuperate, repair and ultimately rebuild itself stronger for future workouts. And basically, in order to achieve that, muscle needs rest. Those same articles (and some reading over here in MFP) recommend at least one day's rest. BUT, the same articles that I researched (body building websites mostly) seem to mean rest from weight training workouts (I think) because they also mention it is okay to do cardio on rest days. Thing is, I do cardio and strength training (well, circuit training actually) on alternate days. Do I still need to have a rest day per week, as in rest from both cardio as well as strength training (i.e. 6 d/w workout)? Or would doing alternate days strength training actually mean I'm already resting my muscles on cardio days?

Would appreciate advice to clear this up, I'm a newbie to strength/ circuit type training and wouldn't want to jeopardize lean muscle development by not "resting", although I would LOVE if I can continue a 7d/w workout regiment (those endorphins :wink: ).

Replies

  • lisa28115
    lisa28115 Posts: 17,271 Member
    U NEED TO HAVE 2 REST DAYS FROM STRENUOUS WORKOUTS

    ON YOUR 2 REST DAYS TAKE A 20 TO 30 MIN MODERATE WALK OR BIKE RIDE
  • AmerTunsi
    AmerTunsi Posts: 655 Member
    You want to take an actual rest day from cardio and strength at least once a week. This is so your body as a whole can recover but also so you don't burn yourself out. But that doesn't mean you necessarily have to be in a vegetative state. One my days off I still am active in different ways like dancing, recreational swimming, walks, or bike rides - it's a lifestyle right?

    When you are doing pure strength training you need to give the muscles 24 hour rest periods. Some people who want to strength train everyday will isolate their muscle groups so one day they do upper body, the next day they do lower body .. etc.

    When your doing strength training which is mixed in with cardio ... like 30DS or a true circuit ... you do not need to take full rest days in between.
  • runnercheryl
    runnercheryl Posts: 1,314 Member
    I only do cardio, and I take a rest day. Usually, I see my biggest loss after my rest. I value them, because even doing cardio my muscles have to work.
  • AZackery
    AZackery Posts: 2,035 Member
    A rest day to means just that. Rest. I don't workout on my rest days. Walking, Pilates, Yoga are still exercise. Enjoy doing something else. Read a book, watch a movie, etc. don't workout. Our bodies needs rest. Working it out too much will burn it out. I know some people will disagree and they can. A person doesn't have to workout 7 days a week. In the working world, people look forward to a day off, well the body looks for a day off as well.
  • JustJennie1
    JustJennie1 Posts: 3,749 Member
    It depends on how you feel. For me yesterday was a "rest day" which was just a day off from the gym. I still ended up walking a total of 10 miles yesterday. If you feel the need to take a break from your workouts then do it. No harm in relaxing. :smile:
  • twinmom01
    twinmom01 Posts: 853 Member
    I do 2 rest days a week -

    My scheduale is usually

    Sunday morning - lifting
    Monday evening - lifting & some cardio
    Tuesday - Kickboxing - combo of punching and kicking the crap out of a bag, HIIT cardio and body weight strength training (sit ups, push ups, lunges, squats)
    Wed - rest
    Thursday - Kickboxing
    Friday - Lifting
    Saturday - rest (well not really since i work full time this is the day I am running around like mad trying to fit in all the errands in)

    I do a weekly weigh in on Sunday morning...and I record even if it is up so I can see how my body fluctuates over time....

    I think someone can continue to workout 7 days a week - you just need to really focus on what you are doing...so things don't overlap because you can really strain and over use muscles which could cause injury...

    I have a few friends who do something along the lines of

    Monday - strength training legs & light cardio
    Tuesday - strength training arms & light cardio
    Wed - Cardio only - elliptical, treadmill, bike, etc...

    Repeat cycle...

    I know for me I don't know what my lifting workout is going to be until the night before...so sometimes i have to do extra rest - 2 weeks ago we did a ton of squats in Kickboxing on Thursday night and my lifting workout on Friday was front and back squats...I thought my glutes were going to fall off Saturday night....
  • kateroot
    kateroot Posts: 435 Member
    It's smart to use one day a week as a total rest day. Even professional athletes generally don't train 7 days a week. I tend to take the day after my most strenuous workout off (usually legs day, I'm always unbelievably sore the day after). You don't have to lay around and do nothing on your rest day, though. Sometimes I'll walk a couple miles on my rest day just to stay active, but whether or not you'd do something like that totally depends on your level of fitness and how you're feeling. My usual cardio workout is 60-90 minutes at med-high intensity, so a couple mile walk isn't something I really consider a workout.
  • gooiyw
    gooiyw Posts: 114 Member
    Thank you all very much for your input. Everyone has such sensible opinions, I so love this site! After considering everything, I've decided to take Saturdays off from working out. Family day too so there's bound to be some walking involved or an occasional chasing after the kids anyhow. Appreciate it, everyone!
  • strongnotskinny121
    strongnotskinny121 Posts: 329 Member
    I run 3 days a week, lift 3 days, and take a "rest day". My rest days are usually the days I catch up on shopping, cleaning, yardwork , etc. I sometimes do yoga if I can, but I'm usually too busy.
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