Fitness Minutes: (3,187)
33 6/3/13 1:47 P
Your body needs time to recover, your muscles needs a break and your overall Health needs a time off. You wont ruin anything by taking a day off. I have one Active rest day a week, which basically means I do none of my workouts, but I'm still Active, as in taking walks or swimming just for the hell of it.
Fitness Minutes: (1,266)
36 6/3/13 1:39 P
With the training program I am on, right now I'm taking 1 rest day a week. Every 4 weeks I take 2. I find that I do better after a good rest day. I may still do things like take a leisurely walk with the dogs or some stretching, but make sure that it is very low key. Our bodies need the rest.
Fitness Minutes: (88,756)
11,825 6/2/13 8:02 A
I usually take 2 days a week off, I'm currently on a 2 week break due to a hip problem, it's killing me!
Fitness Minutes: (16,557)
1,220 6/2/13 7:06 A
I personally take at least 1 rest day each week. However, ideally, I like to take 3 days off when I can.
For you, it really depends on what types of exercises are you taking a break from. If you are talking about weight training, I would definitely take the day off and for that day, I would consume less (not below the lower range on your recommended though). However, day off doesn't mean sit on the couch and watch TV. On your day off should be a day that you do things that put you on your feet, such as cleaning the house, run errands, take a long walk with a friend, play sports with family, etc. It will help your body heal from the week of hard work, so you can come back stronger for the next week.
Don't over work yourself, because that makes you prone to burn out and that can make you quit.
Fitness Minutes: (37,057)
133 6/1/13 9:17 P
I try to keep my rest days very minimal I will only miss a workout if I an being active enough to burn enough calories or if I have visitors and even then I try to sneak in some type of workout.
Well, I couldn't sit still ENTIRELY through friday - because I ended up doing some stomach exercises (20minutes long, probably did 17minutes) but, other than that, I had a break.
I went down, scale wise, 2.2lbs =] I'm back to where I was at the 3week3day mark, before water or whatever gain. I'm so happy, I feel better
Fitness Minutes: (11,745)
50 5/31/13 11:04 P
Regarding BMR, SparkPeople actually offers both 'Daily Calorie Differential' and a 'Calorie Differential Over Time' (represented in days/weeks/months) reports in the Reports section of your tracker. I think it presents you your current BMR, calculated along with your estimated daily activity. That might give you a better idea of how much you're burning.
A rest day every week or so is actually recommended. This gives your muscles time to recover and catch up on all those little repair jobs, and ultimately helps your body perform better. Oh, and it also reduces your risk of injury.
And I think it helps to think about calories burned as weekly averages, rather than what happens on a single day.
You burn calories in 3 main ways: * Your metabolism, or what you burn just keeping your basic body functions ticking over. For most people, this is between 1300 and 1900 calories (google 'BMR calculator' to get a better fix on this number for you * Normal daily non-exercise activities - generally reckoned at 20% in addition to BMR. * What you burn through exercise.
If you are watching your intake, then hopefully you are already at a calorie deficit (and thus burning fat), even before exercise.
Fitness Minutes: (11,745)
50 5/31/13 10:42 P
It sounds like you might be overworking yourself -- have you considered, at the very least, adjusting your Fitness Tracker so it reflects those goal times? If you're doing almost double what it expects you to, then adjusting your fitness goals can change your nutrition goals/etc.
I would say try not to think of it as "missing a day", but instead purposefully taking a day out of the week to give yourself time to relax. Your muscles need it, especially at the pace you're going. If you're including strength training, then it's imperative that you give your muscles the time to repair.
There have been days when I just sat it out. I modulate between taking one and two days off a week for exercise. But I'm still losing weight, and I'm doing probably half as much as you are. I wouldn't stress over the one day you're missing.
I exercised for 291 / 210 minutes this week and burned at least 2400 (fitness schedule claims 2444 but I'll say 2400 to be safe) /1210calories this week, according to my fitness routine/schedule. I fulfill my exercises till their end, doing everything it asks me to, and they take anywhere from 10-30minutes, as I've said...
It really helps with the muscles and weight loss? I'm just afraid that even missing one day will be bad for me
If I take more than 1 day off in a week, I start to slip..
Fitness Minutes: (132,697)
1,252 5/31/13 8:57 P
Probably should take a day off........
Fitness Minutes: (11,745)
50 5/31/13 8:42 P
A break isn't harmful in the least - in fact, it'll probably do your body better in the long run. Rest days are important. You can still lose weight during a rest day, but I definitely wouldn't recommend eating less than you normally do on your exercise days.
A pound is more or less about 3,500 calories, so if your calculations are accurate, you can lose about a pound a week just by your exercise alone. That's at 7 days a week of exercise, though, and that's a LOT of exercise -- I usually don't burn more than 200 a day myself. If you're managing your calories, you can burn even more.
Take your break day and enjoy it. It's generally good to put aside at least a day every week just to let your muscles rest and repair themselves, so don't be stressed out if you don't exercise. It's probably doing you more good than it seems.
I've exercised pretty much every day, in what I call Heavily, working out and burning about 500calories daily when able.... Would this be enough to help me lose weight? Also, beCAUSE I exercise every day, today's my first actual break in all aspects in a while....would missing one day harm me, even if I'm watching what I'm consuming? Or could I still lose some cal/weight within it?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.