In a conversation with my trainer last night, I was telling him that I do some kind of exercise pretty much every day. I say "pretty much" because I do sometimes skip a day when I'm really sore/tired/burnt out, or when my plans go awry. But let's say it's usually 27 or 28 days a month that I get in at least 45 minutes.

He said I really needed to take one day off a week. Resting my muscles, giving my metabolism a chance to reset, and other similar reasons. But that idea just scares me. I keep thinking I HAVE to exercise because I eat too much and I have to burn up those extra calories. I feel certain that I'll start gaining if I cut back my workouts even a little.

Or is this one of those weight loss enigmas where what seems to make sense is actually counterproductive -- like drastically cutting calories or totally eliminating carbs?

So I'm interested in this group's wisdom and experience on the topic. Should I be taking more rest days?

quote:

Originally posted by susanrows:

But that idea just scares me. I keep thinking I HAVE to exercise because I eat too much and I have to burn up those extra calories. I feel certain that I'll start gaining if I cut back my workouts even a little.

Susan,
I have experienced this when I worked out at home. I felt I had to workout every day. Then I overcame that(through setting a goal here) by doing only 3-4 days per week of exercise. I started working out at a gym this week and as I posted somewhere else I was starting to already get that panicky-OH NO what if I skip a day feeling. But I have to say yesterday I was pretty sore and I kept thinking I HAVE to get to the gym today. But my body was tired and I ended up not going. I was afraid that if I didn't go I would get into a pattern of not going. But this morning I feel rejuvenated. My muscles feel better and I think by resting yesterday I will be able to put in a better effort today and have a stronger workout. Plus I bought new sneakers yesterday so I am excited about trying them out!

Jill

I swim or bike six days a week. On Sunday, I wait till the rest of the motel users are gone, usually around five, and then go for a light swim or just having fun in the pool. It's not a work out but I am there, doing some laps, some walking, but more just relaxation. So I constitute this as taking a break. I don't know whether it is good for you or not, but I figure for me, it is giving my joints and muscles a break from the daily routine of laps, miles, etc. I really think we have to learn to listen to our bodies and let them tell us what we need.
Provided they aren't lying to us )

How are you feeling when you work out? Do you enjoy it or does it seem like you are forcing yourself through it? Do you feel like you are well-rested when you wake up or do you always feel tired?

I was just asking because maybe your trainer suggested a rest day because he thought you might need a break, mentally and physically. But if you're feeling good, maybe you don't need a day off.

I started taking a day off (or easy) every week when I saw an article that said an Olympic runner always took a day off. I figured if she could be an Olympian on six days a week, then there must be something to it. But I think everyone needs to figure out what works for them.

quote:

Originally posted by Bee:
I do want to add that for me, and for lots of folks that I know, exercise really is enjoyable and stress reducing. To me, there is so much more to working out than burning calories. When I skip a workout, I feel more lethargic and an general am snippier. I love the endorphin rush from running, the way that lifting makes me feel strong and in general, I get a big kick that the "fat girl" is now the "athletic chick".

Yes! That's exactly how I feel, too. Exercise does as much for me mentally and emotionally as it does physically. Plus, it's a lot of fun to watch other people's faces when the "little blond" does 20 full-body push-ups.

[/QUOTE]
But I've been plateauing for a while, and my mindset is always that I need to step up my workouts to break through it. That's why taking a day off is so scary to me.[/QUOTE]


I have to admit that I've never been able to push through a plateau with more exercise, although sometimes trying a brand new activity can help. Looking at my food intake is how I've always gotten through my plateaus. (Including when I was doing 2 hour power sessions at the gym).


I think you have a good mix of activities and other than considering the burn out factor, don't think there is anything wrong your frequency.


I do want to add that for me, and for lots of folks that I know, exercise really is enjoyable and stress reducing. To me, there is so much more to working out than burning calories. When I skip a workout, I feel more lethargic and an general am snippier. I love the endorphin rush from running, the way that lifting makes me feel strong and in general, I get a big kick that the "fat girl" is now the "athletic chick".

quote:

Originally posted by Bee:
I think it depends what you are doing.

Here's a typical week of exercise (as recorded in my Daybook for Week 29):

Monday: One hour of Firm Cardio (intervals of weights and cardio, some step routines)

Tuesday: One hour of kickboxing (Cathe Friedrich's Kick Max DVD)

Wednesday: 45 minutes of light sculpting (using only six-pound dumbbells) in the morning.
One hour session with my trainer in the evening. I arrived early and warmed up for nearly 20 minutes.

Thursday: 55 minutes on the treadmill.

Friday: 50 minutes of Cardio Burn (another Firm workout on DVD)

Saturday: 50 minutes on the treadmill.

Sunday: A short hike with my family. The IL's were along and it was quite hot, so it really was a very short hike.

That's a fairly typical example of how I would "mix it up," not do weights on consecutive days, and keep myself interested. Maybe the hiking day could count as a rest, but I sort of felt like I made up for it by working out twice on Wednesday.

But I've been plateauing for a while, and my mindset is always that I need to step up my workouts to break through it. That's why taking a day off is so scary to me.

quote:

Originally posted by susanrows:
I feel certain that I'll start gaining if I cut back my workouts even a little.

That has never been my experience. True confessions... I've missed like 10 days of exercise at a time (every now and then)... and it isn't like I start packing on the weight. Even when injured and not able to exercise for weeks and weeks... I didn't gain.

There is a group of people on the WW boards who believe that super-exercisers actually have more trouble losing. (Of course, I have NO personal experience with this! )

But here is a copy of a post I saw today, that you might find interesting...

quote:

First, like yourselves, I'm working on losing those last 10-15 lbs. It's frustrating, but this is what I've discovered.

The more exercise I do, the slower the loss. I find fewer points, less exercise (45 minutes cardio 5 days a week vs. 6 days a week of 60 minutes)(I already weight train and won't change that), results in a higher loss for the week.

Simliar to lack of sleep which can hinder weight loss, I think too much exercise can, too. A lot of exercise creates a lot of stress in your body and may not be conducive to steady weight loss.

I honsetly believe and from what I've read regarding non-athlete weight loss, you will lose better doing everything very modestly.

Also, as a Lifetimer I know that whatever I'm doing now to lose weight, has to be manageable so that I continue it indefinitely (two times a day workouts is not realistic for me -- plus the risk of injury is much higher).

Hope these thoughts provide some additional perspective.

PS... I think that the person who wrote this runs marathons or something... anyway she is usually a very heavy exerciser... and it has NOT helped her weight loss.

I agree with Sheri...

Also it depends on your definition of "exercise".

Like I walk 2 miles (round trip) to get a cup of coffee a lot of times. I wouldn't skip that to give my body a rest... because it is "activity" but not the kind of exercise that is going to cause over use injuries or mental burn out (which is what I need to be aware of).

I can only speak from my own experience on this. About six months into my journey, I decided I had to exercise 6 days a week to continue getting results (I had lost most of my 35 pounds by then, but was starting to plateau). I worked out 6 times a week for most of a year, I think. But at some point, I just becamse SO resentful and felt like I was never getting a rest. So I experimented with dropping back to 5 days a week. It made all the difference in the world in my not feeling overwhelmed and burned out, so I continued with 5 days.

You didn't say anything about feeling burned out or feeling like you are always exercising and never getting a break, so maybe this isn't an issue at all for you. Still, I think it would be wise to give your body one day of rest; i.e., to drop back from 7 days a week to 6 for a month and see how that works for you.

I take one easy or off day per week. I try to make whatever exercise I do on that day "Fun" and not a workout. I find that a day off (or a really easy day) makes me more eager to get back to my workout.

I don't like to take multiple days off in a row because then it's harder to go back to it.

I think it depends what you are doing.

If you are doing heavy lifting, you need days in between workouts for muscle fibers to repair themselves.

If you are doing walking or swimming, there is no harm in doing that daily unless you're in danger of burning out.

You do also need to be concerned about repetitive motion injuries. If you are still rowing often you may want to having some rest between sessions to not overwork your rotator cuff and shoulder muscles and give them a chance to rest.

I'm careful not to run on back to back days because of my knee (and now my calf) and I don't work the same muscle groups on back to back days when lifting, but I get some kind of exercise on most days as well, even if it's just a walk with the family (I consider that an "off" day).

I haven't read anything to scientifically support metabolism needing to "reset". The literature out there on rest is centered on muscle fiber regeneration and avoiding burn out.

PS One day off/week will not significantly impact your metabolic rate.

Susan,
The only "rule" I follow is not to lift with the same muscle groups 2 days in a row.

I tend to exercise about 4-5 times per week.

The idea that you have to exercise to maintain your eating pattern might be one to rethink. It takes a lot of movement to burn off an extra portion of whatever. I find it so much easier to eat fewer calories and keep exercise at 4-5 times per week. (Maybe I am in the lazy group!)

Exercise as a primary way to maintain weight would not work for me. I have to have a good handle on my calories and then add in the exercise.

I do think that eventaully you will burn out from the exercise. (I KNOW I would.) It sseems important to get a handle on the food so that you can ease up at times on the exercise.