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~ How Often Should You Take a Break From Lifting Weights? ~

Thursday, March 14, 2013

... but this week I am taking an active rest. I found myself feeling more tired, drained and not wanting or having the energy to do any strength training this week. At first I thought, that it was a deeper problem related to my cancer, recurrence always lurks in the back of my mind. But I thought back to when I did Cathes' STS periodization strength training program, lifting 3X's per week, alternated with cardio, for 4 weeks and taking the 5th week off as an active rest. So after 6 weeks of Les Mills Pump that is exactly what I am doing this week, walking to and/or from work for 1 hour (2 hours total), and if I feel like it, adding in some light cardio, pilates, etc. Sunday I will resume the strength training. ... I found this article discussing weight training and recovery that I thought was interesting. Please read on emoticon ...


Weight lifting provides many health benefits like developing muscle strength. However, overtraining and injury may occur without adequate recovery time. Breaks or recovery time between weight lifting workouts and even throughout the year are necessary to stay fit and injury free. The necessary recovery time may vary from lifter to lifter partly due to genetics, fitness level and intensity of workouts.
Significance

During weight lifting, muscles fibers are broken down or sustain micro-tears. Recovery from lifting allows muscles to heal and build-up stronger. To achieve strength gains from weight lifting, recovery is necessary. Furthermore, an effective weight lifting program should incorporate these breaks or non-weight lifting days.


WEEKLY:
Lifters require at least 24 hours between weight lifting workouts for adequate recovery. Novice lifters may require up to 48 to 72 hours between workouts for completely recovery. Thomas R. Baechle and Roger W. Earle in the book "Weight Lifting: Steps to Success" recommend lifting two to three times a week for lifters especially early on in a program. More advanced lifters or competitors may perform a split program, alternating muscles groups each day for four days a week.

MONTHLY:
Rest periods are not only needed between individual workouts, but also between weekly weight lifting regiments. For example, after a six-week program, the seventh week may be an off week. A week off weight lifting allows the body to completely recover and breaks up the monotony. However, advanced periodization programs may not require an off week on a month-to-month basis. Decreasing the intensity of workouts is used to promote recovery instead of a complete break from weight lifting.

YEARLY:
Ben Weider in the book "The Edge" recommend a two-week break in weight lifting every three months to prevent overtraining. On the other hand, during periodization and athletic weight lifting programs, a two-week break every three months may be too frequent. These programs vary the intensity of workouts week-to-week, which may decrease the need for such frequent breaks. David Pollitt states in a 2004 "Strength and Conditioning Journal" article that one hockey program allows hockey players approximately one to three weeks off of weight lifting throughout the year. Although players incorporate non-weight lifting days each week, this is the only scheduled extended break.

ADDITIONAL CONSIDERATION:
Breaks from weight lifting may not be a complete rest, but an opportunity to include other forms of exercise. According to Weider, aerobic exercises such as swimming, biking or jogging should be performed on weight lifting off days. Stretching and yoga are also other alternative activities, which help promote flexibility and circulation in the muscles during recovery or breaks.

Article by: By Hannah Mich, June 14, 2011 |


Read more: www.livestrong.com/artic
le/327918-how-often-should
-you-take-a-break-from-lif
ting-weights/#ixzz2NUFOcJz9


~ Dee emoticon
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  Member Comments About This Blog Post:

HEALTHY4ME 3/24/2013 4:48PM

    Girl with all that exercise you have to reach your goals. YOU WILL DO IT of that I am POSTIVE!!!

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MZPERSEVERANCE 3/19/2013 8:31AM

    emoticon emoticon emoticon

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TIME2BLOOM4ME 3/17/2013 10:52AM

    emoticon

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ZOEYBLU 3/16/2013 1:58PM

    You Are one hard Worker !


Thanks for all the good info..... emoticon

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NANNER2121 3/15/2013 8:02PM

    Your body is telling you it needs to rest and recuperate. Please listen and ease back a little. I got winded just reading your blog!

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DS9KIE 3/15/2013 6:51PM

    great info emoticon

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MRS_TOAD 3/15/2013 8:59AM

    I've always wondered about this. Thanks for helping educate me! ((hugs))

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SUPERTAM 3/15/2013 5:47AM

    Thank you so much for this Helpful Information!! I love that 1st pic!! I can & I will!! I hope u have a Super Weekend!! emoticon emoticon emoticon emoticon

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MORTICIAADDAMS 3/14/2013 8:32PM

    Thanks for the info. It was very informative and I never realized most of this other than that short rests were needed. I tend to not even get those because much of my weight lifting is work related.

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BABY_GIRL69 3/14/2013 7:13PM

    Thanks for sharing...

God bless,

Dee

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FITGIRL15 3/14/2013 1:21PM

    I agree, rest days,rest weeks... aren't given enough credit! They are a very important part of this thing we call "living a healthy lifestyle".

I used to plan relaxing holidays and take them as my rest... but lately I have been planning very active holidays... I will have to revisit this idea in my own life! Thanks for the reminder!!!

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_LINDA 3/14/2013 12:29PM

    Very sensible, your body will usually let you know in certain terms when its requiring a rest!
Enjoy your active recovery!

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ALISHAB3 3/14/2013 11:16AM

    That is extremely wise. Avoiding injury is critical. I used to get all bent out of shape because I can't do everything during ttotm until Cathe's STS came out and then I decided just to take a couple of days to let my entire self regenerate. This is a really important point for those of us who dedicated to fitness to remember. emoticon

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SENATOR9 3/14/2013 10:55AM

    Got to do what is right for you

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LJCANNON 3/14/2013 8:44AM

    emoticon There is a LOT of Great Information in those Books/Articles. Thanks for taking the time to Share them. I like the idea of "Active Rest" Periods planned in to your Program.
emoticon The Bottom Line ~ In My Opinion ~ is to take the Time to LISTEN to Your Own Body and do what is "Right" for You. It sounds like you are doing that.
emoticon Spark On!!

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HEALTHY4ME 3/14/2013 7:10AM

    HUGs and hope you get your omph back! I have to learn to be consistent, no worries of me overdoing it yet,but finally found a site online that is for back issue exercises so going to check it out some more.
HUGS have a good rest!

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ANDRIANA11 3/14/2013 4:26AM

    Such a great article thank you for sharing. I strength train twice a week. But I'd like to tone and my weights have gone up so I'll try 3 time a week next month. Many thanks for this !!! emoticon emoticon

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