Recovery Week Blues

BelovedHeather

BelovedHeather

Cathlete
I am at the end of my first planned recovery week. It was somewhat of a disaster and not at all what I was expecting. My so-called recovery week turned out to be anything but restful. Instead of recharging me, it drained me and left me feeling sluggish and depressed. I endured an extremely stressful week at work, and I hit another rough patch in my journey. This week made me realize how much I depend on Cathe’s workouts to deal with stress. Yesterday afternoon at work, thoughts of binge eating and drinking ran through my mind, and I have not binged or touched alcohol in years. I was feeling stressed out and anxious inside like I would fly apart. My name is Heather. I am an intensity junkie. I really enjoy Kari’s dancy workouts and a few of Christi’s hi-lo workouts and a couple of the TLTs, but nothing compares to Cathe’s intensity. This week was a powerful reminder that intense cardio does more for me than burn fat. It energizes me, makes me feel good, serves as a natural anti-depressant and a powerful stress reliever, keeps the blues at bay, and helps me sleep like a baby at night. I have been cycling between feeling anxious and feeling lethargic during the day, my mind has been too foggy to focus on anything, and I have been unable to sleep through the night all week. Is it possible that I am literally addicted to the “high” that results from intense cardio workouts? I am definitely experiencing Cathe withdrawals!

I still like the concept of a recovery week and want to give it another whirl next month. I did not even break a sweat during the cardio workouts I did this week. The TLTs make me sweat even though they feel like gentle workouts. I enjoyed all my workouts this week and had fun with the dancy choreography, but my body seems to need intensity. If anyone has any suggestions for how to make a recovery week work for me, I would love to hear from you. I have another month to plan for my next one. Could I mix in a few of Cathe’s more moderate workouts like Step Fit and still get the benefits of a recovery week? I was trying to give my body a break from step workouts, but I hate feeling like this. My body feels all “doughy” now, and I think I gained weight this week too (even though my eating stayed clean all week). :-( Help!

Am I the only intensity junkie here? Is it necessary to take a break from intense cardio or just heavy weight training?

I am looking forward to returning to my beloved Cathe workouts next week! :)

Blessings,
Heather B.

“So whether you eat or drink or whatever you do, do it all for the glory of God” (1 Corinthians 10:31 NIV).
 
Hi Heather!
I know EXACTLY what you're talking about.....
My recovery weeks are usually 1 day 30 minute non-cathe SSC, 1 day CATHE step, and I just do 5-6 days of that....
Total time off makes me CRAZY and MEAN }(
 
Yes, I need my high intensity cardio!!! I just ran a marathon on Sunday & it was driving me nuts all week to *take it easy*. So I did KPC this morning, ahhhhh!! Feeling much better now! ;-) I find the same thing- I am more tired on the days I sleep in & rest then I am on the days I'm up early to run. And I slept terribly this week, up every couple hrs or so!

I don't think it's as important to take a break from the higher intensity cardio as it is the heavy weights, but that's just my cardio- obsessed opinion! }(

Enjoy it once you get to return to Cathe!!
 
JESS-
Congrats on your awesome marathon completion!!! I cracked up because I could FEEL your relief to have had your cardio fix.....
 
Thanks, Traci!!! I truly *need* my cardio fix. Just ask my dh, I tend to get a bit crabby w/out it!!! }(

I guess I never posted a full report here, just on the Cheetah check in. ;-)
 
I had a forced 2 week recovery because of pain from a herniated disc. I was depressed and miserable. The first day working out after recovery I nearly cried I was so happy. It's amazing what cardio does for your mood.
 
I know exactly what you mean...

The depression starts hitting me too. I also feel foggy headed and sluggish...

I agree that to do a recovery week means to do light exercise, like walking everyday and maybe 10-20 abs or stretching, etc. I know after the last period of recovery I did it made me absolutely crazy, and my family did not appreciate that at all...

The only time I will do a recover period, and really rest, is when I am plain sick with a bad cold or something.

Our bodies just know when we have a good thing going for it, and craves it forever afterwards ;)

Carrie
 
FUnny I'm just the opposite - I am doing p90x and to my dismay discovered the recovery week - sure isn't a recovery week at all! 2nd recovery week coming up and I'm looking for words of wisdom from p90x grads on making it through the recovery week :)
 
Thanks for the responses. It is good to know that I am not alone. I definitely did not try to take a complete rest week. I would have to be seriously injured or out of my mind to do that. ;-) I would go nuts! I cannot even imagine. After a 3-week Hardcore Series rotation, I switched to the TLTs this week instead of traditional weight training and dancy non-Cathe hi-lo workouts (Kari Anderson and Christi Taylor) instead of IMAX3 and Kick Max. It looked good on paper but did not translate to reality. The last week of my Cathe rotation, I did all 3 Hardcore Extreme workouts in one week. I think it was too much of a shock for my body to go from that intensity to gentle cardio. My cardio boot camp instructor at the club is the only non-Cathe instructor I know who can teach a class that keeps my heart rate in my training zone. I still love Kari and Christi and will continue to do their workouts just for fun. Because I started working out when I was 60 pounds heavier, my body adapted to that workload. Everything I do is easier now without the “benefit” of that built-in resistance, and I have to work harder to keep my heart rate elevated. This is my challenge right now. I am still 70 pounds from my goal weight and need to moderate some of the impact to protect my joints. My rebounder is a blessing. I long for the day when I can add running to my rotation. It is a good thing that my body responds to a decrease in activity like it did this week. That will keep me from returning to the prison of morbid obesity.

Traci, that sounds like a good plan. I actually like the way my body feels after a functional fitness workout, so I think I will keep those. I may try a Cathe cardio workout every other day with a TLT twice that week and a non-Cathe cardio once that week as well as abs/core and stretching throughout the week. I think that just might work. I will just take a break from Cathe’s “max” and “extreme” workouts.

Jess, I want to do Kick, Punch, & Crunch after reading your post. Tomorrow! Sunday is usually my rest day, but not this week! Congratulations on the marathon. I am a Cheetah to be. I actually love the high from running but need to shed the rest of this weight first. At this point in the journey, about 20 minutes of running is all I can handle. I will definitely be an outdoor runner. The treadmill never calls my name.

TK, I will be crying tears of joy in the morning!

Carrie, I am a cat lover by nature, but I would love to cuddle up with that dog. What a precious face!

Robyn, it is good to see you again. What does the P90X recovery week look like? I have a feeling it is much harder than what I attempted this week. I went way too easy on cardio. Is it a 90-day rotation? Is this your first time?

Blessings,
Heather B.

“So whether you eat or drink or whatever you do, do it all for the glory of God” (1 Corinthians 10:31 NIV).
 
Hi Heather,

I have never done a "planned" recovery, however, I did go a whole week without working out a few times! These were usually vacations (one time when I was moving.) All I can tell you is that I feel (and look) like TOTAL CRAP when I don't work out for a few days. I feel sluggish, cranky, constipated, my cheeks are missing that bright "glow", and I sleep horribly. Also, more than once, I have gotten a cold while not working out. I truly think my body is so used to moving things along (germs, etc.) that when I don't workout, it's almost like my body goes into shut-down mode and doesn't get rid of the junk. Plus, without the endorphins that are generated by heavy cardio, you are just asking to be in a bad mood.

For this reason, I RARELY go more than a couple of days without a hard workout anymore. Wherever I go, my laptop and Cathe DVDs go with me. I can go a day or two without, but no more.

I personally do not see the need for a full recovery week and don't plan for it to be in my future. Sorry you didn't enjoy yours either. We cardio nuts just need to keep at it and just make sure we are not oversressing our bodies and are getting good stretches at least once a week. To me, that's enough. :)
Dianna

http://www.picturetrail.com/Luv2WorkHard
 
Heather:

For non-Cathe days, I personally find that Turbo Jam (the harder ones) or Powerstrike give me an acceptably whooped a$$!!:7 Sound sleep and that good afterburning feeling always follow Turbo Jam and Powerstrike for me! You might try them during your rest week - plus they are tons of fun.

:+
 
I Got My Cardio Fix!!!

It is official. Recovery week was a total disaster. I faced the music, stepped on the scale this morning, and discovered that I regained 4 pounds last week. How on earth did that happen?! I realize that I should have eaten less than normal to compensate for the lower intensity workouts, but I was expecting to at least maintain my weight.

Cathe is back in the house, I got my cardio fix this morning, and all is well. :7 I am back to kicking butt and kicking the pounds to the curb again. I packed my scale in a box again for a few weeks. My body will start cooperating again now that I am back to my beloved Cathe workouts, and I do not want that number to distract me.

I did the warm-up and kick and punch combinations from Kick Max this morning followed by Kick, Punch, & Crunch in its entirety. I was smiling the whole time, and I am still basking in the afterglow. :7 Cathe makes me feel better than chocolate! :) I love this feeling. I love and appreciate Cathe now more than ever. :)

I am looking forward to the new workouts with great anticipation! :7

Dianna, it is nice to meet another Cathe cardio nut.

Charlotte, thanks for the suggestions. I am not interested in buying new workouts right now, but I am curious to know which Turbo Jam cardio workouts you consider to be the most intense. How do they compare to Cathe’s workouts in terms of intensity?

Blessings,
Heather B.

“So whether you eat or drink or whatever you do, do it all for the glory of God” (1 Corinthians 10:31 NIV).
 
RE: I Got My Cardio Fix!!!

Hi Heather,
I am sorry to hear that your recovery week didn't go so well. I was very excited to read your post because this week was also my first ever planned recovery week. I took a week vacation off of work, but didn't go anywhere. My first thought was -- Wow! with a week off of work and staying home I can really put even more time and umph into my workout. Then, I thought a little longer about it and talked myself into a recovery week. It was very hard at first because recently I have been experiencing the best results that I have ever gotten. Recently I just got a barbell because dumbbells alone were not cutting it. I started doing 1 body part per day (except bi's & tri's -- I do those together), started drinking whey protein shakes, eating cleaner and doing four 30 - 45 minute cardio sessions a week. I was so scared to cut back my cardio this much and up my weights but the results have been great! Anyway, back to the point of my post. This recovery week started out rough, but I made the decision that the only exercise I would allow myself to do is walking, yoga, and/or pilates. I continued to eat clean (most of the time!) The urge to do an intense workout was strong early in the week, but as the week went on I started to feel energized and very well rested. Tomorrow will be my first day off of recovery week and I feel supercharged to give it my all. Not only does my body feel rested, but I think that the focus on the stretching and strength involved in yoga was very needed. I look forward to my next recovery week, in fact I am thinking of planning one every six weeks or so. How often do any of you do a rest week?

Monica
 
RE: I Got My Cardio Fix!!!

I would say go with a "recovery" period when your body tells you instead of planning a specific period. By the time your "week" rolls around, you might be way overdue for it.

And, as someone else mentioned, maybe a week is just too long. Take a few days off the intensity, then hop back in when you can feel strong and energetic.
 
RE: I Got My Cardio Fix!!!

Heather:

I'm spacing out on the name of two out of the three Turbo Jams I love, but one of them is Cardio Party 3. What a blast! The intensity is high - as high as you make it, really. The intensity, although different than Cathe, is way up there unless you slouch it through the workout (which is hard to do). The other two are
"Turbo Blast" I believe, and one other that has kickboxing as it's main theme. Funny, but I can't find them on the Beachbody site - I just looked... Sorry not to be more help. Maybe someone else remembers their names??

:7
 
RE: I Got My Cardio Fix!!!

Heather -

I have some recovery week suggestions if you are receptive to them - just let me know. I know you did not like what I had to say before, so I will not force anything on you.

"You can't win them all - but you can try." - Babe Zaharias http://www.clicksmilies.com/s0105/musik/music-smiley-004.gif[/img]
 
Recovery Week Suggestions

Honeybunch, I would love to hear your thoughts on this subject and any suggestions you have for me. Do you recommend recovery weeks for your clients? If so, how often? I am thinking that it was bad timing for me. It was an extremely stressful week at work, and I really needed to sweat it out!

Monica, it worked for you. That is exactly what I was expecting. I am glad you enjoyed your recovery week. Every 6 weeks sounds good. A week away from work sounds great too.

Caroline, it is good to hear from you again. Thank you for the reminder to listen to my body. I think that is the key. I always feel good when I listen to my body.

Charlotte, thank you for the response. I can borrow those workouts from a friend.

Blessings,
Heather B.

“So whether you eat or drink or whatever you do, do it all for the glory of God” (1 Corinthians 10:31 NIV).
 
RE: Recovery Week Suggestions

Heather, another idea, this is from the book I have been following which is Serious Training for Endurance Atheletes. He has you do the same workout schedule on week 4 but just the workout time is about 15%less than normal. So you still do the same intensity but a little shorter. I don't know if I would even call it a recovery week, just periodizing your workouts to have some longer and some shorter workout times.
Also, I do vary it a bit depending on what I have planned for the week and how the week goes. It sounds like your stressful week did require some endorphin busting intense cardio and unfortunately you didn't get it when you needed it!
Beth
 
RE: Recovery Week Suggestions

Didn't have time today, but will try to get back with suggestions for recovery week tomorrow. One thing I'd like to clarify, is what is your definition of a "recovery week"?

"You can't win them all - but you can try." - Babe Zaharias http://www.clicksmilies.com/s0105/musik/music-smiley-004.gif[/img]
 
Recovery Week Ideas

Beth, thank you for the suggestion. I will consider that.

Honeybunch, that is a good question. I do not really have a “definition” of a recovery week, but I will share what I was hoping to accomplish by adding one to my rotation. I basically want to prevent overtraining and burnout. My body responds to intensity. For me, intensity = results in terms of weight loss, strength gains, and cardio endurance. Thankfully, I love Cathe’s workouts and really enjoy the challenge. I have learned through experience that I can sustain an intense rotation for 3-6 weeks before I start burning out and losing my focus. I think part of what I need is a mental break. On Labor Day, I committed to a 3-week Hardcore Series rotation followed by an active recovery week. Knowing that I had that “breather” ahead of me motivated me to maintain a determined focus and give my all to every workout. My overall stamina improved dramatically as a result of doing IMAX3 and the Kick Max blast challenge for 3 weeks, and I was very pleased with the transformation in my body. I was definitely shedding pounds and inches, and the difference was visible and measurable. I want to break the cycle of pushing too hard for too long, losing 20 pounds, crashing and burning, regaining every ounce I just lost, and starting over again.

Intense cardio energizes me. Heavy weight training wears me out. My plan for my recovery week was to alternate the TLTs that I like (Better Burn Better Buns and Strength in Movement) instead of traditional weight training with non-Cathe cardio plus core work and stretching. I love the way the functional fitness workouts make my body feel. I think that was a good plan. I also decided to give my knees a break from all the intense stepping, so I switched to hi-lo workouts by Kari Anderson and Christi Taylor. Dancy and fun but not as intense as Cathe’s cardio.

My goal for my recovery week was maintenance. I regained a few pounds, but I can deal with that. I have already decided on some eating changes that I want to implement for my next recovery week. Fasting animal protein for a few days or all week and eating more fresh fruit and raw veggies should help. I think the stress at work was a factor too. I need to have a better game plan for dealing with that.

I did Pyramid Upper Body this morning. I actually need to increase my weights, so I did not lose any strength last week. I did not lose any cardio endurance either. After 2 restful nights, I am feeling much better. I definitely like the concept of a recovery week and believe it will bless my body in the long run. Hopefully, I can tweak it so I can avoid the blues and find a way to deal with stress that arises so I can sleep at night. A week of sleepless nights is what wiped me out this time. Jogging in the pool usually helps me sleep, so I think I may add more of that next time. It is also possible that 3-4 days would be enough of a break from intense workouts. I still need to decide how often to do this.

I basically want this to be a time to recharge my body so I can hit the ground running again with another intense rotation. By the way, an IMAX workout or the Kick Max blast challenge is my definition of intense. IMAX2 is actually easier this week after 3 weeks of IMAX3 last month! Rhythmic Step is a moderate (but extremely fun!) workout for me. I look forward to hearing your thoughts if you have time to share. What do you think about alternating the TLTs with Cathe’s “easier” workouts like Rhythmic Step and Step Fit? The VHS version of Supersets is another possibility for weight training with a functional feel. Timesaver cardio is an option too. I have the CTX Series, but that is very intense with a lot of impact. I just thought of something and reviewed an old journal to refresh my memory. I started burning out early this year after 7 weeks of my first Intensity Series rotation. I took an unplanned recovery week (or half week actually) and alternated Push Pull and Supersets with jogging in the pool for a few days, and I was bursting with energy after that. I think I just answered my own question, but I would still love to hear from you!

Blessings,
Heather B.

“So whether you eat or drink or whatever you do, do it all for the glory of God” (1 Corinthians 10:31 NIV).
 
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