recovery week

[aloxx]

Hi there:
I am wondering how people here deal with a recovery week. I really haven't taken one all calendar year, except I have incorporated lighter weeks when I have been tired. Well, last week I noticed I was having a harder time keeping up my motivation and intensity levels, and my joints were complaining a little bit so I decided I was going to take a rest week - Sat to Sat. Well, I was okay with that on Sat and Sun. Monday I did 40 minutes of an easy pilates workout I had gotten at Walmart a long time ago. Took Tuesday off and then had to get back to exercising on Wed - couldn't take it anymore!

Well, last night I was doing Butts and Guts and my left knee began to ache - I had to stop after the firewalkers and move to the floorwork. Anyway, I guess my question after all of this rambling is....how do you incorporate a recovery week without feeling guilt or craving a workout? It seems my body is telling me to take a little break, but I'm having a difficult time actually doing it. I need my workouts for the "feel good" effect I get.

Any suggestions or advice?

Thanks!
Alicia

 

[GreenEyedLefty]

You have to give yourself permission to take a break. When you do that, there is no guilt.

 

[SRP]

Do you take rest days during a regualr week? That helps me a lot.

If you want to take a rest week, you could do some walking instead of high intensity cardio, and stretching instead of weights... that sort of thing. It would be enough to keep your body moving, but not stress it. And of course plan some really healthy meals!

 

[LauraMax]

My advice is: relax & enjoy! I can't tell you how to not crave a workout. Exercise is addicting--certain chemicals, like endorphins, are released into your system & you'll have physical cravings for them no matter what. But you'll have lots of free time on your hands for a week, do something you normally don't have time for. Like napping. ;-)

 

[Vee]

You may want to consider working exclusively on flexibility and/or balance during recovery week? You could also take non-power walks or try leisurely-paced swimming - exercise that is mild and does not stress the joints.

As we age, we get stiffer. A less flexible body is more prone to injury. The gait of people who are less flexible changes, betraying their age as hips become less mobile.

I get the same feeling of well-being that I get after a workout after working on flexibility, plus I feel like I have just had a massage.

I do non-power (restorative or flexibility focused) yoga during recovery week. Balance poses in yoga like Shoulder Stands, Warrior 3 or Half Moon are fun too.

If you dont like yoga, you can consider athletic stretch routines or a video like Stretch Max.


~* Vrinda *~

 

[aloxx]

I love the napping idea! I think I'm going to have to try some stretching or just low intensity walking workouts or something. I can handle one or two days off - I always take at least one day off per week, but after a few days I get fidgety about it. I guess I just have trouble sitting still in general.

Thanks for the ideas/advice. I'm going to just go for lower intensity workouts. If only I could afford a vacation....I'd get a recovery week without any guilt at all!

 

[DeanaMax]

For recovery, after 3 weeks of heavy lifting, I do one week with lighter weights/more reps and add more cardio. Whenever I feel mentally or physically tired I back off the weights entirely and add yoga. I don't schedule these breaks, I let my body tell me when i need one.