Rest Days

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5/12/12 9:42 P

Thanks Coach Nancy. Hard part is the illness is mild, i don't even take meds for it anymore and the doctor always says "do what you can" but exercise is VERY important for me. It's such a mixed message.

I feel like my definition of "can" might be skewed and I'm almost fearing my own body because i'm afraid i'll make myself sick (though i've never missed a days work over it). Definitely have more muscle inflammation than the average bear but I"m convinced if i am more fit in general this will improve.

It's a fine line. I appreciate your post! Thank you.

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5/12/12 9:37 P

Hi THEGSPEAK,

The amount of rest depends really on the individual, however, that being said, know that the adaptation to exercise occurs not during the actual exercise itself, but in the recovery time that follows. With your history of auto immune issues, I would encourage you to talk with your doctor as to the parameters he/she feels is appropriate for you and your illness. It could be that you may require more recovery time, even though you do not feel you need so.

Coach Nancy

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5/12/12 9:31 P

thanks so so much for that. I do feel moderate stiffness and pain and in my legs when i wake up. So you are saying I can hop on the treadmill, do a ten minute warm up and if i feel ok continue but if i'm very fatigued etc. i can pull back. Not base whether i actually go to the gym on the way i feel because maybe i just need to move a little again?

Yes epson salts and Magnesium are my saviors!

Again, thanks loved your post.

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5/12/12 9:18 P

First of all, every other day should be relatively easy, enough to allow your body to recover from the hard workouts. If you make all of your workouts the same difficulty, your gains will be lessened, and your chance for injury will be greater because you aren't giving your body any recovery time.

A serious runner, for instance, only works out hard every other day at most. On the days in between, light jogging will do, and less mileage on these days, as well. How does this translate to the average non-athlete? I suppose it feels like on your hard days, you should wake up feeling mostly fine. A little fatigue or soreness is okay, but if you are experiencing stiffness or pain, try this test: ease into your workout very gently. Pick up your heart rate a little at a time. Give yourself ten minutes if you can, and then assess how you feel. If your muscles are screaming at you and you are suffering intolerably, quit the workout and go home. If you are feeling a good buildup of lactic acid in your arms/legs and a general heaviness/slightly sore, then moderate your workout and keep it on the low end of your ability. This might mean a light walk on some days. But a light walk is better than nothing, both calorie-wise and recovery wise, because if you just sit around all day, you'll probably be more stiff because of it.

If you warm up and feel fresh, go hard and cheer yourself on. Only back off when your body begins to signal that it's done (increasing heart rate, lactic acid buildup). Stop before you're 100% spent, though, to avoid injury. Then, make sure to take the next day easy. For those who take longer to recover, two easy days for every hard day is fine. I know when I've recovered from a hard workout if I have a low heart rate upon waking, little stiffness upon getting out of bed, and little to no achiness at the end of my warmup. But regardless of my soreness level, I almost always at least take a walk. Walking almost always makes me feel better.

I hope this helps. I've never had lupus, but I know that changes everything. To cut down on soreness, athletes will make sure to hydrate and fuel up a little beforehand, do a thorough warm-up and cool-down, eat some carbs and protein within fifteen minutes of finishing (3:1 ratio is good), and ice and elevate any joints or problem areas afterward. Ice baths are great for legs. And I personally find epsom salts to help swollen joints. Ice, followed by a warm epsom salt compress works wonders.

PS If you crave more intensity, you can crosstrain on easy days and get a decent calorie burn while you let other muscle groups recover. You just have to be careful not to overdo it.

Edited by: PUFFINTOAD at: 5/12/2012 (21:24)

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5/12/12 8:25 P

I just started exercising pretty regularly and I'm feeling good. I have had some auto immune issues with my muscles (kind of like Lupus but less serious) and I'm off steroids. Have always needed a fair bit of advil after exercise. I'm learning that the only way i'm going to ever get moving (literally and figuratively) is if i push just a little past where I have in the past.

Today I asked my husband if he thought i needed a rest day and he said if i felt i COULD work out i should. Well obviously I usually can do another day but i'm really worried about feeling worse and missing even more days.

That said, I think maybe i've taken it TOO easy in the past and that's why I never got as fit as i wanted to. My question is this: What would it feel like to you to tell yourself you really needed a rest day. If you could describe it to me it would really help me figure out how to walk that line of feeling normal fatigue/muscle pain and something i really do need to pull back for.

I really appreciate anyone who could do this for me who is an "athlete"

Thanks in advance.