I haven't been taking planned days off because I haven't been working this summer, so I've had tons of extra time. That being said, school is starting back next month (I'm a full-time college student, and I work part-time when school is in session), so I'm about to scale back. I've been doing cardio 6-7 days a week, with ST 3 days a week, but with school coming up (and visiting my grandmother for 2 weeks; leaving Monday, YAY!), I'm going to switch to cardio 4-5 days a week with ST 2 days a week. I won't be able to work out as much because my schedule is crazy when classes are in session, so I'm planning at least one rest day every week, sometimes 2, depending on my schedule. The only reason I'm still planning 4-5 days of cardio is because I usually get in at least 20 min. of cardio on ST days too, as I use it to warm up and cool down.
I find that when I'm on a really good fitness kick, which is also when I'm my happiest, and feeling the most confident - And losing a lot of weight... That I prefer to workout at least 6 days per week, but sometimes I'll just go until something causes me to have to take a day off, like a family event or something. Otherwise I just love the continuous fitness! Though for me, if I do take a day off I normally make it a Sunday (:
Fitness Minutes: (109,800)
7/24/13 2:49 P
I've worked out 26 days in a row and know I should take a day off. Once I go back to work in mid August I know I will take a day or two off per week due to my hectic schedule.
7/24/13 11:01 A
I at least walk some everyday otherwise I feel like a slacker.
Fitness Minutes: (15,886)
7/24/13 6:12 A
7/24/13 5:18 A
I take one day off a week.
7/23/13 10:29 P
I follow a 3 on 1 off schedule. Seems to work well for me.
Fitness Minutes: (55,201)
285 7/23/13 10:03 P
In the summer (I'm in education), I take off 1-2 days. During the school year, it's 2-3 days. But my workouts are longer in the school year.
7/23/13 9:55 P
I do 2-3 hours of exercise 5 days a week so I have to take 1-2 days off just so I don't overdo it and injure myself~
7/23/13 4:21 P
I don't usually PLAN a day off....life does that on its own. That being said, I usually get 1 or 2 days off a week. Right now, I am trying to do some doubles (exercising at least 1 hour in the morning and one at night) before I have to go back to work in August. I want to lose about 20 lbs before January 19 and have hit a plateau. I am hoping this will work as well as it has in the past.
Fitness Minutes: (13,918)
7/23/13 3:17 P
Yes, I exercise 5-6 days a week and make sure to take one day off(usually sunday) where I don't do intense cardio or strength training. The most I do on my off days is walk a couple miles.
I take 2 days off. I run 3x a week and strength train 2x a week.
On my days off, I'll take the dog to the off leash and walk a bit over a mile with him, slow pace. But my intense days require recovery. when I start training for a half again, that'll go up to 4x running, but I'll still take a day off because I've been injured and it sucks.
Tcanno, I like that, still try to get 10,000 steps a day. Nice.
4/20/13 8:23 A
I try but I usually get antsy and end up walking
Fitness Minutes: (2,976)
349 4/20/13 8:18 A
I run and it is important to take a day off....at first I only ran every other day, now I take off maybe 2 or 3 days a week. It is on your rest days that your body will build and repair muscle so if you never ever take a rest day, you will never have a chance to build that muscle and it will just get harder as you over-exhaust yourself day after day.
Interestingly, I have also read an article that stated that for serious runners, it may take more than just one rest day, and that for some, they should consider a rest period of 3-4 days after periods of longterm, daily, and intense workouts. Sorry I can't remember where I read this, but it seems to make since...another member told me that after a week of taking off running due to being sick, she started up again thinking she would have to work back up to where she had been, but found that she was faster and fresher than before and had probably been overtraining previously.
Fitness Minutes: (11,677)
4/20/13 3:49 A
yes, Saturday or Sunday
Fitness Minutes: (155,423)
47,102 4/20/13 3:44 A
I try to take Saturdays off but I still try to get 10,000 steps in a day
Fitness Minutes: (96,536)
4/19/13 11:17 P
responding only to OP (didn't read any of the other replies):
if I feel like taking a day off, I take it. If I feel like exercising, I do.
I have major long-term recurring insomnia. My usual workout routine: M-Thu, Sat, Sun - AM Pilates at home Fri - AM Tabata Mon, Wed, Thu after work - spin class Tue, Fri, Sat, Sun afternoons - biking, walking, running, ST, whatever (or nothing) so if I haven't slept well for several nights and feel like I can grab another 30 minutes, I'll skip my AM exercise. And if I've been working out really well all week, and I want a day off, I'll take it. If I'm in a stretch of having to force myself just to get to 3 spin classes and Fri Tabata, I'll try harder to get back to my morning workout schedule.
SIMPLELIFE2, no, you are not an *ss. You were just saying what you do, thanks for the info. But yes I am serious and focused! And if I were training hard for something and putting in a lot of hours, I might take a day off too, depending on what my training schedule were like, or I might not (Ironman, high mileage marathon training, etc). But I'm not putting in near the amount of hours I normally do, so that's why I do what I am doing, a half hour easy exercise to me isn't straining or pushing myself. My goal right now is weight loss, which I've taken a break from training to do. I am running a race for a time trial tomorrow, so I took today off from exercise, for example, though I went to a bunch of stores with my sister on purpose to walk the isles and rack up some steps so I wouldn't just be sitting around all day.
ANNEMARGO, I was trying to see what other people did out of curiosity, NOT to defend myself - I shouldn't have to anyway, people need to do what works for them, and what they are comfortable doing. I don't really think it's right to tell someone what they are doing is wrong, because it depends on the situation and person. Where did I say you were sedentary on your rest day? I don't recall referring to you in any of my comments. I said I needed to purposefully plan exercise on my rest day anyway, because I am not marathon training, remodeling houses or working right now as I normally am.
4/19/13 7:39 P
I take a day off. I go for a walk, do my shopping, but I don't go to the gym one day if not two days a week. If I miss a day off, I get very tired and cranky. I might feel lazy that day, but it benefits me in the long run.
Tri-Babe, I don't want to seem rude, but were you asking what other people did because you wanted to know or because you wanted to defend what you're doing? If you feel what you're doing works for you, go for it. I just shared what I do. (BTW, where did you get the idea I was sedentary on my rest day? There is a happy medium between intense exercise every day and turning into a couch potato one day a week.)
I workout 6 days a week with one day off for my muscles and body in general to recover
4/19/13 4:26 P
Thanks for correcting me. It is quite unusual that you have had the testing. I doubt most of the posters here have, so I apologize for the incorrect assumption. (And, yes, I guess this makes me an *ss.) You are definitely driven and seem to have your mind made up, so I guess you are just looking for agreement.
I find I perform and feel better with a day off. I even took 2 entire weeks off after a particularly grueling 8-month training period. Yes, it was hard and awful. But the research overwhelmingly indicates that the body needs rest. And if you go through intense training cycles, it is all the more important. I have never seen any research that supports exercising 7 days a week for long periods.
Fitness Minutes: (85,068)
3,415 4/19/13 3:04 P
JCWIAKALA, I am more going by the % of your bodyweight that is safe to lose per week. For example if you weigh 200 lbs, 2 lbs is OK to lose/week, 150lbs, 1.5 lbs is OK to lose/week, 125 lbs, 1.25 is safe to lose and so on (which is why people with a lot of weight to lose can lose more/faster). I'm currently in the mid 130's and want to get back to 124. So, 500-700 seems within range.
And yeah, that's what I am talking about, re: exercise. Was just wondering what others were doing.
With only 10 pounds to lose, I don't think eating at a 500+ calorie a day is necessary. At your size, I'm think that a healthy weight-loss goal would be more like 1/2 pound a week or 250 calories a day.
I don't think there's anything wrong with exercise every day as long as at least one day a week you're doing low intensity exercise (a walk, light gardening, cleaning). But I do think it's wise to give yourself a rest day at least once a week from high intensity, major cardio or ST.
I have actually had metabolic testing done in a hospital clinic, and my BMR by this test was 1250, which is similar to what standard equations predict anyway - for someone of my stature, frame size and age, which is why I mentioned it. This was done last summer and so I doubt it's changed that much. I also use a Bodymedia device to tell me with 90% accuracy how much I burn in a day.
I eat 1300-1350 calories to give myself a buffer, so I wouldn't really want to trim my calories much lower. If I go for a walk, do yoga or go play soccer with my dog (I don't have kids) - that is purposeful exercise, part of what I am talking about. I am not working right now so those are things I would need to plan to do else I would be sedentary.
Let's put it this way if you are normally a marathon runner who trains at 50+ miles per week and also renovates houses, and now you've cut back from either of those activities, are you going to be overtrained by doing a lot less activity? At my max I'd run 75 miles per week, that means 7 days a week sometimes twice a day. So I don't think now, taking a few mile walk or an easy swim on the 7th day is going to overtrain me or break my body down. Everyone is different, maybe for some normally sedentary people, it would. Lifting everyday probably would not be good, but as I said I'm not doing that either.
Yes, I tend to be type-A, but I'm not talking about going all gung-ho 7-days a week I am talking about doing something active everyday, which includes easier days interspersed. I cut back on workouts and activity to help with losing 10 lbs, which is almost impossible to do when training and makes training less than optimal. However I don't know that I see a benefit to being totally sedentary even for a day. If I felt tired or whatnot, I would take a day off, but I don't feel that way.
If I'm wrong and someone can tell me some benefits of not doing anything all day then so be it but I don't think that's good either... imo of course.
4/19/13 1:28 P
Taking a rest day does not mean sitting on your butt all day. It could mean going for a walk, gentle yoga, playing with the kids or dog. It has nothing to do with whether you enjoy it or if it's outside of the gym. Outdoor sports are still exercise. As everyone mentioned, your body needs time to recover and for your muscles, tendons, ligaments to repair. You run the risk of injury, elevated heart rate, sleeplessness and weakened immunity. And your age, frame size and proximity to goal have nothing to with your need for a rest day.
And unless you have had a rigorous metabolic profile completed, you really don't know exactly how many calories you are burning a day. Your 500 to 700 calorie deficit is based on estimates and guesses. Your body adapts to how many calories you take in and burn. It gravitates toward a set point. If it has extra calories one day a week, it won't hamper your progress and may even help. You also could trim calories on your rest days. I try to cut some carbs on my rest day.
Well, I definitely am not overtraining, I normally put in hours more activity/exercise if I am training for a marathon/remodeling. In those cases, I try to take a day off every week.
But I'm not doing either of those, I don't workout high intensity every day consecutively, and I don't weight train every day. As I said, if I don't do anything at all, I won't meet my calorie deficit goal (500-700 per day), as I'm small-framed/short, close to my goal and 40 years old.
I'm not sure being totally sedentary, even for a day, is good for anyone. I am talking about cardio or even moderate activity interspersed with some high intensity training and strength work. I do it also more because I enjoy doing it, not because I am forcing myself to. My workouts consist more of doing things outside/outdoor sports that I enjoy versus going to a gym and doing an elliptical etc. If it were the latter I probably wouldn't do it at all.
I do take a rest day every week. I'm training for a half marathon and do my long workout on Saturday, then take Sunday off for recovery. It actually aids in my fitness and prevents overtraining.
Fitness Minutes: (85,382)
4/19/13 12:53 P
I've been trying to lately, the last 2 weeks I've been taking a rest day. I've felt so itchy and lazy on those days but I know they're good for me. I've wound up gardening or taking a hike, just something light and active. I'd like to eventually work my way into 2 rest days and cut out some cardio so I can focus more on my strength training.
Fitness Minutes: (1,285)
4/19/13 9:35 A
To lose fat if you are obese there is some merit in doing a fair amount of low intensity work everyday.
At a "normal" bodyweight my current programme has seen a body fat drop of 2% over four months - I am now very lean for my age. My strength has increased by some 15% as judged by improvements in squats, deadlifts, OHP, powerclean and bench over that time. This suggests that I have replaced about 4 pounds of fat with 4 pounds of muscle (bit more complex than that as I was on a cut/bulk microcycle)
My speed over a 30 minute run has improved by 5% over that time.
I am also old..
I do this with 3 hours a week in the gym. No more is needed.You get diminishing returns - you really do. When I trained with Olympic athletes we did not train intensively for more than four hours a week. Admitetdly mostly sprinters but they have very good bodies.. compare a sprinter with a middle distance runner and ask yourself whihc body you would rather have..
Your body needs to recover/grow. Less is more...
Fitness Minutes: (14,810)
9,705 4/19/13 8:52 A
Rest days are a vital part of a balanced workout program. You see, your body gets stronger NOT on the days you exercise, but the days you don't! If you never take a rest day, you risk burnout, injury, and decreased performance.
Check out this article on WHY rest is important, and what the signs of overtraining are:
I take off at least one day per week, sometimes 2 if I meet my calorie burned goal (I still have 900 calories to burn today and tomorrow so I only get one day off this week).
You should take at least one day off in general to let your body rest and rebuild its muscle (especially if you are doing strength training). Its really important to give yourself a day to relax and recover from intense exercise.
I've got "do too much syndrome" so it's hard for me to take a day off. That being said without any activity, if I don't have a house remodel going on and I'm not marathon training, I won't meet my deficit targets (500-750 per day), since I'm small framed, near my last 10 lbs to lose and 40 years old.
Edited by: TRI_BABE at: 4/19/2013 (08:01)
Fitness Minutes: (155,423)
47,102 4/19/13 6:15 A
I try but most weeks I still do something even if it is go for a walk
Fitness Minutes: (156,844)
4/19/13 5:19 A
1 day a week, but in the past I have gone several weeks without a rest day. It's just due to my schedule that I take rest days now.
Fitness Minutes: (175,954)
4/19/13 2:56 A
No, I feel guilty and not give my body a workout should give me, 's have a "good day " for the weekend is coming up.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.