Day 59/66 rest day
Do you ever just feel like when you don't go to the gym your day feels like a waste? Or like you haven't been there in forever? 😂
Oh well at least I'm rested for tomorrow for a good push day💪🏻
Happy Friday everyone♡
Rest Days: who needs them?
Resting is just as important as working out because it's an equal part of the total process required to build strength, endurance, and muscle.
Working out, especially resistance training, breaks your body tissues down. Rest days allow your muscles, nerves, bones, and connective tissue time to rebuild.
Sometimes getting motivated to workout is a challenge; but other times we are determined and so motivated, we don't want to lose that momentum and worry that if we take a rest, we'll undo all our hard work or even worse - lose our focus and motivation.
It isn't ALL or NOTHING!
I know that's how most people view things, but ALL or NOTHING isn't the best approach.
It is important to incorporate small bouts of movement throughout every day, but intense workouts definitely should NOT be a daily occurrence.
Skipping rest can lead to over training, over-use injuries (this is something I'm all to familiar with), other injuries and illness. If you over-tax your body and never let it rest and recover, you can actually wear down your immune system so that you are susceptible to viruses and bacteria; you get sick more often and stay sick longer.
So what amount of exercise is the ideal amount?
The American College of Sports Medicine recommends that adults get at least 150 minutes of moderate-intensity cardio exercise per week.
This can be achieved through spending 30-60 minutes working out moderately 5 days/week or spending 20-60 minutes working out vigorously 3 days/week.
For strength training, ACSM recommends training each major muscle group 2-3 days/week; leaving at least 48 hours for recovery between each training session.
The regeneration process requires water, food, sometimes supplements and sleep to rebuild your body tissues and allow them to grow back strong.
During REM sleep, your body's production of growth hormones increase which aids in repairing & rebuilding muscles.
Be sure to schedule 1-2 days each week to let your body heal.
So make REST a priority!
Message me with questions.
1 31 hour ago
Seawal 7pg da gerak ke MSN Bkt Jalil. Abg Zaidi bertournament ari ni. We follow2 je meramaikan supporters. Hehe 😊 😊. All d best 👍 abg & KLRA team.
Hmmm.. 🤔.. Nampaknye mummy terjebak jugak laaa ngan aktiviti merentung ari ni ye. Adehhh 🤦♀️.. .
Assalamualaikum. Morningsss korangggg.. .
I momentarily got up, opened the curtains and a window for some fresh air...attempted more but did not succeed. My body is screaming at a very high level and I have to rest. Pain scale teetering at 8/9. Also dealing with cluster headaches, fatigue and nausea.
I wish I could take more selfies at the gym but it’s always absolutely way too crowded lol. Enjoy my rest day selfie instead 😆
I’ve been trying to work solely on form and stay pretty low weight off of my strength routine. I keep having a consistent pain in my lower back so I’m either not doing something right or have a serious deficiency that I need to identify and strengthen. Excited to heal and get back to pushing my limits, in the meantime rest/core/ and form work 💪
in all honesty, i was supposed to go to the gym today. i usually work out monday-friday but yesterday was a really tough day emotionally and i woke up exhausted. ⠀
so i took care of myself. ⠀
i slept a little longer, i watched a few too many episodes of law and order, i painted my nails for the first time in months, i drank some tea, i cried and felt the stress, i did a face mask, i made waffles, and i took a bath. ⠀
because i can always go to the gym tomorrow, because one unplanned day of relaxation won’t kill me. because breaking my routine doesn’t mean that i’m failing. because i’ll feel much better tomorrow because of what i did for myself today. ⠀
⠀ #selfcare#relaxation#selflove#happiness#restday#metime ⠀
Thank you for the recommendation @lifecraft.iow (again).
Arundel Brewery 'Uptown'; very nice, but maybe only for an occasional treat (a bit pricey)!
Looking forward to seeing what else Lifecraft have in store next week!
Woke up this morning debating if I should go to the gym or not. I usually wake up motivated to work out before work, but it was really hard today. I decided to go back to bed, get som more sleep and have a rest day. I’m really glad I did 🌸 Listen to your body and mind. #motivation#fitness#workout#gym#girl#gymsharkwomen#restday
3 644 hours ago
How are YOU planning to listen to your body today? Most importantly, how will you respond to what it tells you?
Back in SF now, and missing the snow and family time already. Not only was I in need of that break mentally, but I don’t think I realized how much I needed it physically.
As I’ve continued to teach spin classes on the side, I no longer have the time (or energy!) to do my own workouts. While I don’t get a “workout” when I teach, that doesn’t mean my body isn’t under physical stress from moving, shouting, and just being “ON” all the time. In fact, I tend to lose touch with my body as I teach because I’m focused on coaching the room. My body ends up aching a lot afterwards from not paying attention to my own form or physical signals.
I was able to rest most of this week aside from the cross-country skiing we did, which was pretty low-key. I used to do this sport A LOT, but it’s been over a decade since I did it regularly. It was a funny experience to be doing something that I’m not used to doing on a consistent basis, and a good reminder that our bodies love variety.
Switching things up doesn’t mean you should dive headfirst into that new activity. No matter how fit you are, a new sport requires new muscles and new movement patterns. It’s easy to think our capabilities carry over, but that’s really not the case. So when you try something new, ease in. Take it slower than you want. Take it easier than you want. Your body will thank you!
Even as easy as we went, my hip flexors are SPEAKIN’ to me today. I responded by going extra easy while I taught class, foam rolling and stretching like a crazy person afterwards, then got a quick massage focused just on my legs. I’ll rest tomorrow and assess on Sunday.
So, again, just a question to ask yourself:
What is your body telling you today?
I can’t recall a time where mine was lying.
So listen up, and then take action. It’s not always easy, convenient, or what you might want, but you have to remember that today is not the end-all-be-all. Your future-self will thank you😘❤️
REST DAY TALK!!!
I used to HATE taking rest days because I thought - THE MORE THE BETTER!!!
That was in my phase of having the mindset of “burn all the calories” and “expend all the energy”!
I also wanted to gain lean muscle mass (to get some muscle #tone ), have a booty and fix my relationship with food... 😐 SUPER counter-active.
I was in a CYCLE! It was addicting.
I felt like a prisoner within myself, I was confused, I felt like I’d never be able to “eat so many calories and not gain weight”... I thought I would never find food freedom and be able to actually not KILL myself during my workouts without losing progress.
The thing is... by not taking rest days it sets you up for failure in the end ⬇️
🧬 Thrown off hunger cues (leptin/ghrelin hormones): this is what tells you if you’re hungry and cues when you’re full. If you’re constantly doing HIIT classes and expending ALLLL the calories, you aren’t allowing your bod a rest and you can end up eating WAY more calories than you really wanted to 😩
💪🏼 Not repairing/recovering your muscles to grow: if your goal is to see lines on your body of course you need to decrease body fat, BUT you also need muscle mass. This requires time to repair itself and recover. Same thing goes if you want to increase your booty size! 🍑✨
🤒 Increase chances of injury or illness: point blank. Repetitive motion and stress accumulates within... Your body needs down time!!! 🙏🏼
🧠 Makes your mind go bonkers cause you become so fixiated on the gym, food and progress. Leading into an unhealthy relationship with over-exercising, not attending to other lifestyle priorities and really losing track of precious time/memories because it consumes you.
Although I DO make most of my rest days active and get in steps since I have a completely sedentary career (+ movement provides us with energy 🤗)... there are days I’m a COMPLETE 🥔 too.
✨ Tip: place your rest days on the days you know you’re going to be busiest (or traveling). Schedule your workout days for the week on Sunday and don’t stray!!!
18 48327 February, 2020
Upper body been doing me some justice, i've been growing lately 😭🙏 #Restday
So this week definitely took an unexpected turn.. this week for #personalbest66 I was SO ready to hit some new PRs on some of my lifts in the gym. But now I’ve had to take the last two days off and been in and out of the doctor’s office.