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May 20, 2003 Are you one of those hard-charging part-time athletes who either runs, lifts weights, bikes, or participates in some form of personal training each week? Congratulations. With the increasing obesity evident in today’s fast-food society, you are making a good choice to get and stay in shape. However, also be aware that you can push it too far. That’s right, it is possible to train too much. One of the best things you can do at various times is to take a step back from your training and let your body physically regroup and rebuild. This is true whether your main training approach is cardio/aerobic, resistance training, or a combination of both. Regular rest and recuperation is most viable for resistance training, but also an occasional necessity for cardio/aerobic training as well. Unfortunately this vital necessity of proper rest gets overlooked, and overtrained athletes, those who stay at it even though chronically pushing the body too far, are a numerous group. However, you can obtain better results in the long run if you pay attention to what your body is telling you about needing some time off. Perhaps it is time that you listened to what your physique is telling you about its condition. One of the key indicators that your body needs a break is related to tiredness. Do you feel tired during the day - especially more than ususal? This is an indicator that it may be time to take some time off. Another warning sign is lack of enthusiasm for your workout. When you start looking for excuses to skip your workout you have touched on another sign that it is time to allow more rest. Yet another indicator are minor injuries and a sluggish immune system. Both indicate that you may be pushing your body too far, too often. It is important to take some time off now to avoid a real injury or significant illness. A tired athlete is a susceptible athlete. And a tired athlete does not make as much progress in training. The rest and recuperation time should be allowed in response to how hard you train. If you are a moderate athlete, a more moderate recuperation may be all that is needed. However, if you really go hard each time out, a longer down time may be required. Will taking a week off be enough? Maybe not. You may need to take a couple of weeks off and let your body build back up. You may even need more time than that. For instance, if you have been lifting weights for quite some time (say six to nine months, or more) you may need to take even more time off, as much as a month. When working out more than just muscles are involved - bones, ligaments, cartilage and basically the entire body gets involved in the process. This means the entire body needs to repair and recuperate. It may be difficult to stay away from the gym or the running path for such a long time, but your body really needs it. So does your mind. Your body may be holding up alright, but your mind may need a refresher from the status quo. In any event, a time for rest will boost both body and mind. Many who have been training for years are starting to discover the benefits that an occasional rest time affords. This is most readily apparent in the area of resistance training (such as lifting weights) but also true to a lesser degree for the endurance training styles. Those who have incorporated an infrequent rest season into their training find it brings a new vitality to the workouts that are performed. One of the nice side aspects of taking some time off is that your motivation for training will return - often in a big way. Once you recuperate you will find a new freshness in both your body and your attitude toward training and you will be able to hit it hard again. The time off won’t last forever (even though it may seem that way at the time) and you will soon be back to huffing and puffing as hard as you want again. Consider taking some time off and view it as beneficial to your body. Be willing to listen to your body and give it a break now and then. Your body will respond in a renewed manner when you start training again. ------------ About the author: Dwayne Hines currently has 12 books selling in major bookstores and writes for major magazines such as Physical and FitnessRX. Email Dwayne Hines: dhines@3dinet.com Comment on this column in the forum. ------------ |
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