Consistent exercise is important for endurance, body conditioning, weight management and a healthy mindset, BUT knowing when to take a break is equally important.
I love to exercise! On average I exercise 6 times a week and my training program consists of running, HIIT and Pilates. Two weeks ago my husband and I moved to a new house. We did not use a moving agency which meant we did the move as a team of 2. After a weekend of very little sleep, not eating enough, lots of “heavy” lifting and climbing more stairs than I wish to count, my body was sore and stiff all over.
The Monday morning after the move, I got up for my morning run, but my body was not happy. I started with a slow run and then ended with a walk/run. I did 4.4km and was filled with mixed emotions. I felt good about the fact that I went for my run. The movement and fresh air were rejuvenating, but at the same time I felt guilty for not sticking to my training schedule (which was a 10km run for that morning).
I Googled the following (because Google always knows): “Is it okay to take a break from my exercise program?” and the first thing I read was the following quote by Oslo: “Life is a balance between rest and movement”. This was the perfect and only answer I needed. I realized that I did the safe and wise thing listening to my body and taking it easy that morning.
This experience is the inspiration behind this post.
When to rest?
- Lack of motivation to exercise
- Fatigue
- Prolonged stiffness or soreness
- Dreading workouts / making excuses to miss your workouts
- Finding workouts boring
- You are not progressing / performing in your workout
Why rest?
- Injury prevention – Overtraining can result in injury
- Restoring your energy sources
- Finding your motivation (again)
How long to rest?
Although rest is important for the body, resting too long can impact your fitness level. Therefore, knowing how long to rest is important. Taking a week off won’t impact your progress or fitness. In my opinion a week is the perfect break. After a week you will feel refreshed and re-motivated.
If you rest for too long it becomes more difficult to get back into it because you lose fitness which means you also lose motivation. Decide on the duration of your rest period at the start of your break to avoid a short break turning into an indefinite one.
I follow an 8-week training cycle. My training program allows one rest day per week. After completing the 8 week cycle, I usually take 2 rest days (instead of 1) and then start a new 8-week program. This helps me to stay focused while allowing my body to re-energize.
What exactly is a break?
Does a break mean I should veg out on the couch for a week? Yes and no! Enjoy a day of movies and popcorn, but then get moving! Resting does not mean you need to be a 100% inactive. My suggestion is to stay on the move while resting. You can try some of the following activities to achieve the resting-movement:
- Take a walk
- Take a relaxed bike ride
- Work in the garden or spring clean your house
- Play badminton or throw a ball with a friend
- Stretch
- Dance
Here is an article on how to make exercise fun: Best Ways to Make Exercise Fun (verywellfit.com)
The last point to discuss – What is the best way to return to exercise?
Ease back into it to avoid injury and/or extreme muscle stiffness. Start slowly and build up over a two week period to your usual exercise routine. If you find that your muscles are taking longer to recover, allow for an additional rest day between workouts. Lastly, take some of your rest time and create your training program for the next few weeks. Having a program is a key motivator and will make the couch-to-road transition easier.
“If you get tired learn TO REST. NOT to QUIT” – Banksy.