How important is a day off?

karatetricker · Fri, April 2nd, 2004, 10:35 PM

Some of you may have seen some of my threads trying to devise my plan to go down to 7-8% body fat by June. I've been stuck at around 10% for months and have decided it's time to reach my goal after all, no ifs ands or buts. Anyway, I have the diet part down, the cardio and the lifting. I just was curious what your thoughts were on 7 day/week training. The month that John went from 11% to 8%, he was training 7 days/week. Now I know, I know, "John says if he could do it again, he'd train less", but the bottom line is HE SAW RESULTS and FAST with what he did! So look at a typical week for me and tell me if you think I should take off Saturdays or if a 45-60 min low intensity cardio workout would be alright.

HIIT is 1min 85-90% maxHR then 2min ~70% maxHR
Low-intensity is ~70-75% maxHR entire time

Sunday - AM: 24 mins HIIT; PM: Lifting then 30mins Low-intensity cardio
Monday - AM: 60 mins low intensity cardio
Tuesday - AM: Lifting then 30mins Low-intensity cardio
Wednesday - AM: 24 mins HIIT
Thursday - AM: Lifting then 30mins Low-intensity cardio
Friday - AM: 24mins HIIT; PM: Lifting then 30mins Low-intensity cardio
Saturday - AM: TO DO CARDIO OR NOT TO DO CARDIO, THAT IS THE QUESTION

What do you guys think?

JeremyLikness · Fri, April 2nd, 2004, 10:53 PM

... I know a few people who think the concept of over-training is a much-hyped, over-used concept. And I tend to think things can be very relative. For example, if I design a program where someone does 100 rep sets, 20 sets per workout, people would probably think I'm crazy. But then I look at a roofer and wonder - is that roofer doing low intensity (weight) but high rep sets all throughout the day? I think so - and they tend to have great physiques (the ones who don't drink too much beer - lol).

Then there is the Lewis & Clarke example I like to share - the men walked across the country (talk about cardio every day) and dragged a boat upstream for half the journey! Overtraining? They made it ...

On the other hand, anytime I've tried to do non-stop training, what happens? I either end up injured, or sick. So I have at least one full day off per week, sometimes more, and at least a week of active rest every 8 - 12 weeks of training!

Jeremy

karatetricker · Fri, April 2nd, 2004, 10:59 PM

Well I definitely am with you on the week off every 8-12 weeks. I recently just had 2 weeks off due to illness so I'm pretty fresh. Injuries and illness aside, could not resting for a day impede my progress in losing the last bit of fat or is that unlikely? Right now I have ONE concern, get down to a body fat where I can see all the definition in my arms and the rest of the fat covering my muscles is gone! I don't care what it takes (other than drugs or surgery) I will do it.

Rockman · Sat, April 3rd, 2004, 01:03 AM

KK, I've been pondering this question also. Sundays are in question for me but since I really enjoy hiking/backpacking I tend to do it for 4-8 hours on Sundays. It's recreational but yet aerobic. I do work up a sweat also. I still consider it a day off from working out. Then again, you've seen my pics and I'm not a SVELTE guy.

Bottom line, IMO, I don't consider aerobic activity a work out as much as lifting.

seeDerekNow · Sat, April 3rd, 2004, 02:29 AM

Quote:

Originally Posted by karatetricker

Well I definitely am with you on the week off every 8-12 weeks. I recently just had 2 weeks off due to illness so I'm pretty fresh. Injuries and illness aside, could not resting for a day impede my progress in losing the last bit of fat or is that unlikely? Right now I have ONE concern, get down to a body fat where I can see all the definition in my arms and the rest of the fat covering my muscles is gone! I don't care what it takes (other than drugs or surgery) I will do it.

I'd say give yourself a rest on saturday. You'll give your immune system a little breather. Just remember to still eat clean that day. One day of rest will refresh your body and mind and give you a more energized start to the next week of intense cutting.

seeDerekNow · Sat, April 3rd, 2004, 02:30 AM

Quote:

Originally Posted by seeDerekNow

I'd say give yourself a rest on saturday. You'll give your immune system a little breather. Just remember to still eat clean that day. One day of rest will refresh your body and mind and give you a more energized start to the next week of intense cutting.

By the way, I'm really interested in seeing the results of your intensified cutting program.

karatetricker · Sat, April 3rd, 2004, 10:00 AM

Well, after thinking more about it, I decided to take today off. My body is receiving quite a beating from my other 6 days, so I think the 1 day off will be very important for me to keep up the intensity over the next 6 days. Saturday is my lowest calorie day anyway, so the few hundred calories burned isn't worth the loss of intensity in the coming days. Just instead of sitting on my ass all day, I'll take a trip to the mall or something and do what I do best, shop. haha, walking around the mall for a couple hours will be my workout.

Don't you worry Derek, my results will most definitely be posted at the conclusion of this cutting phase. And let's just hope I've reached the goals I have set forth for myself!