| 7/17/2014 1:04:32 AM |
Recovery weeks |
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rdeffley
San Jose, CA
36, joined Sep. 2009
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Of course it's a good idea to take at least one day off from exercise per week. But, it's also recommended to take a recovery week after every 2-3 months of intense training.
Do you take recovery weeks? I'm on one right now. On one hand, the R&R is great. But I also hate feeling like a slug.
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| 7/17/2014 8:52:26 AM |
Recovery weeks |
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xashax
Union, NH
45, joined May. 2009
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Right now I am doing the treadmill every single day for an hour. I don't know how bad that is because I would describe the sessions as moderately intense. I do little spurts of 3.8 mph which is semi rapid for me having shorter legs. I cant seem to bear the idea of not doing this every day and my feeling seems to be as long as the recovery pain is tolerable, it's okay. The heart association and everyone else some seems to recommend exercise daily but they may not mean cardio on a treadmill daily.
[Edited 7/17/2014 8:53:18 AM ]
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| 7/17/2014 8:58:03 AM |
Recovery weeks |
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dixie_dancer
Kansas City, KS
28, joined Feb. 2013
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I never do the same workout two days in a row. Hardly the same two workouts in a week. Due to my sporadic schedule with work, and traveling, it's hard for me to say 'this is my recovery week'. There are times I'm hung up in my car or in long days of meetings for 2-3 days in a row, about every 4-6 weeks actually. Where I don't get much activity in. But I'm quick to get back into workouts as soon as I am able. I generally do some form of a workout, minimum of 30 minutes every day. Not every day is an INTENSE day. I have never had any problems with this. In fact when unused to train with a team for distance running, and EVERY day was an intense day with just Sundays off, I suffered more injuries in one year like that, than I have the past four years alternating daily or every two days intense/not so intense workouts. And doing it 7 days a week. But every body is different. This is simply what works for me.
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| 7/17/2014 12:42:44 PM |
Recovery weeks |
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holy99
Rancho Cucamonga, CA
42, joined Sep. 2011
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I usually workout 5 days a week....twice on Wednesdays and have 2 days of recovery. Sometimes I think I should just take one day instead of 2.
If I take a week off I will feel like a slug LOL
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| 7/17/2014 3:13:13 PM |
Recovery weeks |
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teeheehee_
Montreal, QC
35, joined Jun. 2014
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No. I do a lil something everyday but really not enough to need a 'recovery week'.
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| 7/17/2014 3:20:25 PM |
Recovery weeks |
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josecuervosilv
Downey, CA
42, joined Jun. 2010
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Recovery weeks are usually for strength training because systemic or central nervous fatigue can build up over many weeks of pushing yourself against resistance to the point where progress stops even when sleep and diet are adequate, requiring a week off, so that accumulated systemic fatigue can dissipate. I take them every few months.
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| 7/17/2014 10:11:37 PM |
Recovery weeks |
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holy99
Rancho Cucamonga, CA
42, joined Sep. 2011
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well the gym just gave me extra days to recover or try something new. Not really happy about it at all.
i'm recovering at starbucks right now. and I don't care who knows it LOL
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| 7/20/2014 9:07:49 AM |
Recovery weeks |
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xashax
Union, NH
45, joined May. 2009
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I spoke too soon. I had lengthened my workout from 45 minutes to 60 minutes and am feeling intense recovery pain in my hamstrings. So maybe one day off is a wise move. I'm not sure how to go about it and I might just take one day a week where the workout is not as vigorous and maybe only a half hour. It catches up with you after a while and there is that acidic pain in the muscles.
[Edited 7/20/2014 9:08:27 AM ]
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| 7/20/2014 12:52:04 PM |
Recovery weeks |
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clarencec
South Yorkshire
United Kingdom
59, joined Oct. 2008
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I restarted with vigorous exercise at the end of January after a few years off. The aim was weight loss and regaining some vestige of my former athleticism. I'm currently walking for fitness, and have no hard and fast rule about including rest periods or less intense weeks. They just tend to happen according to accrued tiredness or shift patterns making it difficult to fit in a walking session. The past couple of weeks have featured an overkill period where I walked 10 miles per day for six days. An attempt to make this seven days met with failure. I gave up at 7 miles, feeling a level of weariness and body aches signalling that completing the distance wouldn't have been helpful or wise. It's a few days later now and I still feel unusually below par. Yes, I think rest days, easy days and even rest weeks are probably a good thing, depending on the mode of exercise chosen, ambitions pursued and the limits of the exerciser's individual physiology. Don't be a headbanger who does too much and subsequently has to take a longer break than desired. 
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| 7/20/2014 6:58:15 PM |
Recovery weeks |
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sillylaugher61
Murrysville, PA
55, joined Aug. 2011
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I like to use both pre and post workout supplments.
On my workout days, I try to consume between 80-100 grams of protein. on my off days
I try to do close to 40-50 range.
I follow the instructions on the bottles. they claim to stop after the 8th week to
allow your body to rest and heal properly.
I avoid the treadmill at all cost. too hard on your lower joints. I prefer the eliptical!
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| 7/28/2014 4:04:10 AM |
Recovery weeks |
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xashax
Union, NH
45, joined May. 2009
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I like to use both pre and post workout supplments.
On my workout days, I try to consume between 80-100 grams of protein. on my off days
I try to do close to 40-50 range.
I follow the instructions on the bottles. they claim to stop after the 8th week to
allow your body to rest and heal properly.
I avoid the treadmill at all cost. too hard on your lower joints. I prefer the eliptical!
I take quite a few supplements as well although not shakes, just in pill form. I'm finding my joints do require this and I'm also taking calcium. Treadmills seem to be high up on the list of worst pieces of exercise equipment but in my case that's what I own so I don't have to leave the house to get a workout in. I may prefer them for that reason alone or having no first hand experience with anything else. Also in order for me to exercise on a consistent basis, I really need to be in a sheltered locale because in New England it snows like crazy in winter. As much as I would love to walk outdoors and drink in nature, that's not really feasible here. I find what really aids in recovery of the calves and hamstrings is to stretch. It will hurt but not in a bad way and it improves your workouts. Do it at night also before you retire for bed.
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| 7/28/2014 12:42:51 PM |
Recovery weeks |
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nycman530
New York, NY
64, joined Dec. 2010
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I hit the gym 3 times a week using mostly free weights or cables, followed by 30 minutes on the elliptical. I do take a week off about every 8 weeks. But I won't be a couch potato during the week,I'll do a lot of walking as I usually do. Intense weight-training puts a great amount of stress on your body, and not only the muscles that are affected. The entire nervous system, as well as immune function is stressed by weight-training.
Some people may need a recovery week more often than this and some less often, but 8 weeks is a good general guideline.
A week away from the gym also provides an important mental break from the rigors of a weight-training program. I always come back to the gym with restored energy.
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| 7/31/2014 12:54:30 PM |
Recovery weeks |
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smplelife
Taylorville, IL
34, joined Jul. 2014
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I've been into fitness since Jr.high school, but intensely the last 8 yrs. I can only take a break for 2 days tops. Like was said I feel sluggish, my appetite drops and sleep is impacted. I have problems keeping weight on, its inherited. I can't afford to have my appetite drop. I go to the gym 3-4 days a week, run 3-5 miles on my days off. If I can't get to the gym I do burpee sets. The only supplement I've ever done is a multi vitamin till recently. I incorporated B12 due to hamstring cramps about 2 miles into my run with more stretching and H2O. Whey protein was suggested to help me keep my weight in check. Seems like the older I'm getting the problems are manifesting more.
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| 7/31/2014 7:15:00 PM |
Recovery weeks |
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dad3county5
Hialeah, FL
28, joined Jun. 2013
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I like taking one, followed by light training on the second one just to maintain. Then go back to normal on the 3rd.
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