Hi guys, I’m halfway through my 12 week program, and my body is telling me to rest, so I decided to take a recovery week. However, I’m wondering what I should do during this week. Any suggestions?
I have wondered the same thing myself. Some authtor suggest to play some sports or something like that. I would assume one would reduce cals to maitenance.
I thought so too about maintance caloric intake, but do like cardio as well would a good idea?
Take walks, do cardio, lift lightly and shorter sessions, move, do anything except your usual program.
This article gives a lot of good ideas:
http://www.elitefts.com/documents/deload.htm
Personally I don’t reduce caloric intake, if your body is busy restoring and rebuilding itself, the last thing it needs is a relative decrease in calories.
Sleep. You will be surprised how fast your body recovers after you get some extra sleep in.
[quote]John S. wrote:
Sleep. You will be surprised how fast your body recovers after you get some extra sleep in.[/quote]
I agree with John on this one…sleep as much as possible, dont be a lazy bastard, but get as much rest as possible and definitley do some light cardio, even if it just playin some bball or flag football or something like that…maybe some pushups and bodyweight squats a day or 2 of the week off…just have a good time and realx! maybe get a xbox 360, a gallon of water, a couple pieces of grilled chicken, and a protein bar at hand…good times = ) tahats what my week off consists of haha
I would say eat normal during the week. If you have been overreaching, your body will use the week to rebuild itself, so you will need the calories.
Stay active, but do things you don’t normally do.
You can still hit the gym if you want, but go super light. I would aim for 50% of 1RM for a few sets of 6-8, and only pick 2 or 3 movements, just to keep the blood flowing. I would also cut your frequency in half. So if you go 4 days/wk cut it down to twice that week (if you feel you need to go at all).
If you have injuries that need healing, or are just plain burned out, then skip the gym altogether, do some rehab work at home, or just recover. Just don’t overtax your body during the recovery week, regardless of what you do for exercise.
Thank god I’m still in High School, playing gym games on Mon/Wed/Fri will do it for the cardio, and I’m training my little brother this week, so there’s some light lifting. I think that will be enough to keep me going.
P.S. is it normal that I get 8 hours of sleep, but still feel tired, and a bit sore?
[quote]detazathoth wrote:
P.S. is it normal that I get 8 hours of sleep, but still feel tired, and a bit sore?[/quote]
Well I mean really it doesn’t matter how much sleep you are getting if your body isn’t used to the exercise and stress you are putting on it you are always going to feel tired and sore. So what you have to do is just get acclaimated to what you are doing otherwise you need to get enough sleep to where it counteracts your bodies inefficiencies.
Keep the cals where they were when you were on the program, and just cut the volume to 1/3rd of what it was.
[quote]detazathoth wrote:
P.S. is it normal that I get 8 hours of sleep, but still feel tired, and a bit sore?[/quote]
Maybe you need to replace your mattress. That could account for your sleep not being terribly restful and possibly being sore. Just a suggestion.
I cut volume in half but still keep my intensity up.
I manage to come back stronger.
[quote]detazathoth wrote:
P.S. is it normal that I get 8 hours of sleep, but still feel tired, and a bit sore?[/quote]
If you are a teenager I think it is perfectly normal. I’m 17 and get 8 plus hours a night and I’m still tired.
Do some homework, young man.