Day of {Active} Rest!

18 Jun

When you’re an active person there is one thing you cannot neglect – taking at least one day of active rest each week! It is imperative for maintaining and meeting your fitness goals.

The American College of Sports Medicine’s stance on active recovery:

Rest between the training cycles (active recovery phase) allows for the needed recovery so that overtraining problems are reduced.

And a little more detail about active recovery from a recent article in Runner’s World

Years of research disprove the notion that a day off wrecks fitness; in fact, the opposite is true. Little detraining—the loss of fitness and performance that occurs when you stop working out—happens until you take off more than two weeks. When it follows difficult bouts of work, rest lets your body adapt to the work and improve. A day off every seven to 14 days restocks glycogen stores, builds strength, and reduces fatigue. Without recovery, adaptation may occur short-term, but ultimately it will fail. And since most injuries come from overuse, a day of cross-training, rest, or easy miles can prevent three-or four-week forced breaks caused by [injuries] ITB syndrome.

In general I make it a rule to take at least one day off of intense exercise a week. In a perfect week I have one day devoted to intense exercise (cycling, running), followed by a day of moderate exercise (yoga, hiking), followed by a day of weights or weight resistance (TRX, Kettleballs, a pump class). Rinse, lather and repeat. All of this followed by one day of active rest. And by active rest I’m still doing something – not sitting on my butt all day! Usually these are the days the dog gets a long walk, taking a lighter yoga class, playing recreational sports … you get the picture. I also make it a rule to stay out of a gym.

As a more casual exerciser or athlete you may feel you don’t need these days of rest. You can have a day where you take things “a little easier”, too. Just remember to still be engaging in some type of activity for appropriate for your level of active recovery. Your body will thank you. Promise.

While RELAXING I’m going to share a few of my most recent Spinning and RealRyder play lists. I linked out to a song or two for each. Most tunes are available on iTunes. If you really want the tunes and can’t find ’em let me know.

I’ve taught classes every evening this week and an evening of kicking my feet up with a cold beer or glass of wine after a walk with the dog sounds wonderful. Without further ado… 3, 1-hour or more song-sets!

Check out:
Check out: DJ Lobsterdust, mash-up heaven

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