True to my word I took a week off. I only worked out on Monday last week. Even though I thought strongly about training Tuesday and I fought the urges to workout Saturday and Sunday of this last week.
H my partner was very great about keeping me on track. Telling me I needed the rest. I did enjoy the time off. But I am glad to be back at it again this week. I did enjoy the rest.
The brain starts to worry that all this inactivity will be a detriment, however, logically I know that one week will not affect my aerobic conditioning or my muscle development. The biggest danger is the mental aspect. For those that are just starting to train/workout they are building an developing those habits. On the other hand those of us who have been training consistently will worry that we are losing progress.
I do feel like the rest helped. When you detrain, or take a rest, you allow your body to replenish the glycogen energy stores in your muscles and liver, your muscles, tendons, and joints repair themselves.
If you are working out 5 to 6 days a week, taking a week break every 12 weeks is helpful and necessary.
When I trained today I felt great. My muscles were firing, I did not find myself sluggish, and I had plenty of energy. I was happy to do my workout and excited to get my training in this week.
Training 11/23/2020: 50 minutes- 1 mile run, weight lifting, core
Today was a great day of training. H came with me on the run, I finished up my weight lifting workout. It was super chilly out.
Training felt great, glad to start this holiday week off like this.
1) Glute activation and stretch
2) 1 mile run
3) glute activation
A) walking lunge with kick back 45 seconds
B ) banded kick back, side kick 45 seconds
C) banded plus sign squat walk 45 seconds
D) Banded hip thrusters 45 seconds
4) weight lifting– super set 30 seconds rest between sets- working on time and attention
A) Barbell Back Squats 3x sets of 8 reps
B ) Jump Squats 3x sets of 15 reps
C) goblet squats 3x sets of 18 reps
D) bench glute kick backs 3x sets for 30 seconds
E) banded leg abductor 3x sets for 1 minute each leg (L/R)
F) single leg dead lift 3x sets alternating leg for 1 min each
5) Core: Dana Lynn Bailey’s 10 minute core workout.
45 seconds on with 15 seconds rest between each
1) Hollow body
2) Hollow body reverse crunches
3) Sit Bicycles
4) Star Crunches
5) Side Right planks dips
6) Side Left planks dips
7) High Plank opposite Side Knee to Elbow
8 ) V Sit Leg Circles
9) Heel Touches
10) Explosive Sit Ups
Rolled legs out afterward.
So that is the one day of workout I did last week. I took the time to rest and recuperate. It was nice to rest or detrain during the holidays. I spent time with family, played games with my kiddos, and enjoyed the time together.
It is a short post, but I am already back at the training as of today. Like I said the training felt great. It was a huge difference. I had gone way to long without a break. It has been about a year without a full week break. I started training harder when Covid-19 hit. Because that was a thing I can control.
Don’t be stupid like past me, and take care of yourself. Future me is looking out and trying to be smarter.
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Thinks with Spinks 