The value of a recovery week
Written by Mike Cheliak on November 9, 2009 – 8:51 pm -It’s time to take a recovery week. I likely should have taken this week before starting my 30 runs in 30 days but I found myself “inspired” and didn’t do it. Add a very long 13 hour day of crouching and taking photos of little hockey players…and you get a silly soft tissue injury (lower back and groin). It was a silly little off-balance thing where someone bumped me while I was squatting down and “TWEAK” there it was.
I have blogged about recovery weeks before but this is a different way to look at this often overlooked training tool. Yes you heard me right…a training tool! Recovery weeks don’t mean just sit and do nothing but rather take a break from serious fitness. Take a walk, light stretch an easy bike ride…something light.
Think of your body as a machine. When we are active in our fitness pursuits whether it be endurance, sport specific fitness, power lifting, body building or anything in between; we stress our bodies.
Stressing your body by working out rigorously is the only way to achieve results in whatever category you fall into. Running, lifting, intervals, plyometrics and the higher stress exercise regimens that we follow are challenging our body’s ability to recover after each and every workout.
A planned rest/recovery week is not only advised; it is critical to your success! Our body needs a chance to “relax” and “recharge” in order to ensure we are maximizing our gains during our training weeks. Every 12 weeks is the standard accepted period of time, however you can take it earlier if you are feeling burned out. Don’t confuse “burnout” with “lack of motivation”. You should really push yourself to do your best for the 12 weeks and then plan your rest week.
Another side of this is recovery is the mental side. When we are truly focused and training hard and with intensity; our minds are under stress to keep that mental edge and to force our body to perform at a higher level. A recovery week allows you to relax a bit and to focus your thoughts on other things.
The benefit of a recovery week is also a good time to revisit your nutritional and fitness plans. During this week, you are going to need a lot less food due to the decrease in output. You need to use this time to adjust, tweak and try new things to help you refocus on your nutrition.
You can also use this week to plan out your next 12 weeks of workouts. Ideally you should be practicing a good method of periodization which will change your routine at regular time intervals.
This practice helps to keep the body from adapting (we do that VERY well) and can be anything from varying your exercise selection, weight load, rep count, set count, rest period or any combination of those. Your periodization can be based on a weekly switch, a daily mix up or just a nice complete change every 4-6 weeks.
If you are like me, often times you make an excuse to keep going without a rest. I just started a new routine or I have to look good in the bridesmaids dress or I am ALMOST at 405 on the bench or I am doing this 30 runs in 30 days challenge and I feel INSPIRED!
The trick is..PLAN your week off, plan your workouts, plan your periodization an most of all plan on having a well deserved rest so you can start fresh in only 7 days!
In happiness and (rested) health as always!
Mike C.
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