What do you do during your recovery week?

PsycheSC
PsycheSC Posts: 13 Member
in Fitness and Exercise
I've been doing weight lifting three times a week for the past four weeks and want to do a recovery week now. Other than cardio (elliptical) and maybe some core work, I'm not sure what I should be doing. I will quickly get bored if I'm just using the elliptical every day, even if it's only for a week. So what do you do? Lift lighter weights? Focus on core? Cardio only? Specifics, please!

Replies

  • PsycheSC
    PsycheSC Posts: 13 Member
    bump! Man these boards move fast....
  • Acg67
    Acg67 Posts: 12,142 Member
    Whatever your training program prescribes for a deload or

    Nothing at all, full rest
    Less weight and volume
    Less volume
  • Briski1411
    Briski1411 Posts: 296 Member
    It is a rest week. u r suppose to rest... when u go to break at work do u only do less work or do u stop completely. Give ur muscles the proper rest they need to grow.
  • mlb929
    mlb929 Posts: 1,974 Member
    It depends on what I"m recovering from what I will do. I'm marathon training, and taking this week off running, for recovery. I'm sticking with weights and core. My regular routine is Weights, Running, Biking. But I have switched it up to Plyometrics, Core, Yoga, Tai Chi... massages, hot baths. detox foods, anything just to give my overall body a full break.

    I also think it depends on why you are doing a recovery week and what benefits you are seeking.
  • mbajrami
    mbajrami Posts: 636 Member
    Recovery? Rest? What's that? :tongue:
  • docktorfokse
    docktorfokse Posts: 473 Member
    Recovery? Rest? What's that? :tongue:
    Overtraining? What's that?
  • MFPBrandy
    MFPBrandy Posts: 564 Member
    Try some yoga!
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    A full recovery week after only four weeks of lifting 3x/week? Does your program dictate this or do you just feel like you need it?
  • PsycheSC
    PsycheSC Posts: 13 Member
    Thanks for the responses!

    My scheduling is somewhat arbitrary. I am taking some ideas from P90x which had a recovery week after 3 weeks of training. I have read in various places of people taking recovery weeks after any where from 3 to 8 weeks of lifting, but I admit I have no idea what the thinking is behind the various lengths of time. I always noticed the most changes to my body at the end of the recovery week, though, so I definitely want to work it into my own program.

    My over all goal is to lose weight but I want to be strong, too!

    I think I will work in some yoga once or twice this week, but I guess I am still figuring out the rest. Thanks again, everyone=)
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    Personal opinion, but this recovery week is so early in this training block that you could still be relatively active and still "recover"...just do something totally unlike what you did in your workouts. I'd treat it like "active recovery". Your yoga idea sounds like a good one, for example.

    (I'm a fan of the complete and total do-almost-nothing recovery week when needed, but I'd consider that after a longer period of work, say, 8-12+ weeks. All that said, if your body is telling you otherwise, and if you have a generally good relationship with your body and it hasn't sold you a lot of shady deals recently, then listen to it...(unless, of course, it's telling you to stop exercising entirely and buy a Hoveround and a bag of Cheetos).)
  • jakeyuma
    jakeyuma Posts: 335 Member
    So, I have been hitting T25 hard for the past 24 weeks. i did 2 rounds of T25 Alpha/Beta and will finish my first round of Gamma tomorrow. I have had a weight loss plateau for the past 2-3 weeks not losing any weight or inches and gained 2 inches in my chest. I will be starting another round of Alpha/Beta/Gamma while I await my Insanity Video arrival.

    I think I need to take a week to recover from all the workouts. For the past 3 weeks I have doubled up many of my workouts and fear I may be moving into over training or simply need a break.

    Any suggestions on what I should or shouldn't do for recover. Current plan is to complete a stretch video each day and go for an extra 3-4 mile walk with my dogs. Will this allow me to recover or do I need to do a total break and not complete any excises, strenuous activities?

    Thank you

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