Lifting Move of the Week – The Rest Day!

I woke up with a candy corn hangover today.  I found out that candy corn and peanuts make a good combo last night.  So after that, I figured today would be a good day to do the no-added sugar day for the week.  It was 30 degrees when we got up and decided to go for our mid week bagel.  Below the biking threshold, unfortunately.  It was weird driving there.  Cool Beans is all decked out for fall.

I had a sunflower bagel.

Yum!  I may reduce other types of carbs once endurance events are over, but never the bagels.

Working hard again today.  I think I would like a job where I was on my feet rather than sitting all day.  I used to do that.

Lifting Move of the Week:  The Rest Day! Yes – resting is a big component of any exercise program, and one that we often neglect.  So, since I am resting today, what better time to discuss?

The body actually does most of its strength building on rest days, not when you are in the gym.  And that goes for both cardio and lifting!  When you are pushing your body, you are using up stored energy, as well as breaking down muscle fibers.  When you take a rest day, your body goes to work busily repairing all those fibers and replenishing glycogen stores for the next time.

Sometimes I see these internet challenges where people are vowing to go 30 days straight of exercise.  That really is just too much unless you are talking about walking (which they usually aren’t).   You should do 1 or 2 rest days a week to give your body a chance to catch up.  I sometimes need a not so gentle reminder to do this.

Here are some signs of over training and a clue that you might need to take it easy:

  1. Constant fatigue.
  2. Really not wanting to do your workout, even if you love it.
  3. Getting sick more often.
  4. Increase in nagging injuries.
  5. Decrease in your exercise capacity or performance.
  6. Increased resting heart rate and blood pressure.

If you see multiple signs, it is time to take a break.  And not just one day, but take several days off and scale back what you do.

Insert lunch break here:

Clam strips!  I love how easy these are.  Just pop in the toaster oven for 15 minutes and it’s time to eat.

I received a fun box in the mail from Cabot Creamery, which contained these:

Cheese snackers! I will talk a little more about these tomorrow.  I loves me some cheese!  Makes a good snack on a no-added sugar day.

Afternoon latte with more peanuts.

I am having a serious issue with this jar of peanuts, which is very weird.  Peanuts are normally far down on my list of snacking nuts.  I think it needs to go up high.

I took some of today’s pictures on the stove because I am getting tired of seeing my boring tile counter tops.

Pink item of the day:  The stripe on my Saucony shoes.  These are an old pair of running shoes which have graduated down to every day shoes.

The Breast Cancer Site

I finished up work a little early, so I was able to get some potato slices roasting.  Usually these are sweet potatoes, but John had gotten that 5#  bag of little white ones a couple weeks ago.  It is really hard for 2 people to go through 5# of taters!

Served with chicken and broccoli. (Picture taken back on the counter top!).

Tonight is minimal TV night.  I decided I needed to get some stuff done, including rearranging one of the spare bedrooms to get ready to put our bikes up there.  Still need to get the indoor trainers, but first things first.

I am jonesing for some candy corn, but I will have these for my evening snack instead:

Question:  How good are you about taking rest days?

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18 thoughts on “Lifting Move of the Week – The Rest Day!

  1. debby

    Candy corn hangover–that’s pretty funny. Its also funny to check in and see what you had for dinner way before its time for me to eat dinner.

    Rest days. I don’t think I have a problem with that because the days I work are not hard workouts–just the walk in and out and some days a lot of walking around. Plus I don’t like to drive to the gym every day even when I’m off work. Giving my body PLENTY of time to do those repairs…

    Thanks for that explanation, Lori. Better than most things I’ve read.
    .-= debby´s last blog ..Building a Better Brownie =-.

  2. Desert Agave

    I’m pretty strict with myself about taking one rest day a week, but I’ll admit I have trouble taking more than that. I do try to pay attention to my body though, and take an extra day a week when I need it.

    I like your explanation about why rest days are important. It is good to be reminded.
    .-= Desert Agave´s last blog ..All About the Weigh In =-.

  3. South Beach Steve

    I had my first apple with cinnamon on it just a week or so ago. I am pretty sure that idea was planted in my mind from reading your blog. 🙂 It still doesn’t take the place of nut butter, but it was oh so tasty! Mmmm!

  4. Cilla

    Not as good as I should be sometimes, Lori, and this week is a case in point. I was absolutely exhausted yesterday, and I suspected I might have overdone it on the exercise front. I feel much better after taking it easy last night, and I am taking another rest day because I still feel a little blah. Thanks for the reminder about why resting is good for the body (and the soul, for that matter).

    I’ve never had candy corn. Sounds like I’m missing out 🙂
    .-= Cilla´s last blog ..The very bottom of the gravity well =-.

  5. Shelley B

    I was pretty bad at taking rest days until I quit going to my trainers…but you know something? I feel a lot better with doing my own version of an upper body workout a couple of times a week (legs get their workout via running). I’m lifting with 10 lb dumb bells and doing a decent amount of reps, but I’m not killing myself anymore, and I still have my strength. So there is a lot to say for rest days!

    Re the peanuts – isn’t it weird when certain foods become your new kryptonite? For me, it was a box of 100 calorie packs of chocolate covered pretzels. First time (and last) I ever bought them – don’t know what came over me, but it was a big mistake. I couldn’t stop thinking about them. Finally finished them off – no more!
    .-= Shelley B´s last blog ..Wednesday Workout Update =-.

  6. Ishmael

    Maybe that’s why I’m sick all the time! Nahh, probably not. I don’t think I work out enough for that to happen. It’s probably stress. I think I’m going to start adding some cinnamon to my apples too — it looks great, and I’ve heard that cinnamon and nutmeg are both very good for you in various ways. Is that why you incorporate them into your day so consistently?
    .-= Ishmael´s last blog ..Run 5k Check =-.

  7. Leah

    I had a rest day today. After two days of butt-kicking workouts I felt the need for it. I don’t workout half as long/hard as you yet, but it definitely helps me to have a break in the middle of my week. I just have to make sure it doesn’t turn into two or three in a row. 😛

    Oh, and I also just learned about candy corn and peanuts…yum.. thinking of starting no-sugar days, but mainly just chocolate/sweets to start out. I’ll keep you posted.
    .-= Leah´s last blog ..Monday Meanderings =-.

  8. Fran

    I´m great at rest days because I really love them 🙂 I always look forward to them. I think it’s because I still have a love/hate relationship with working out. Some days I look forward to going and love it and other days I have to drag myself to the gym or put on my running clothes.

    Thanks for the tips about when it’s time to take a rest.

    I love peanuts but I hardly ever buy them because once I start eating them I can’t stop and eat too much of it.

  9. Marisa @ Loser for Life

    The husband brought a bag of candy corn home the other day and I immediately thought about you! I was going to email you for support! I think we were supposed to start up an online chapter of Candy Corn Anonymous last year, remember?!! HAHA! And did you have to mention the salted peanuts with it? Sheesh. 😉
    .-= Marisa @ Loser for Life´s last blog ..Chopped And Chili =-.

  10. Helen

    I learned the hard way about rest days while training for my last marathon. It had been a couple of years since I’d done one and I just pushed too much. For some reason, even though I was experienced, I thought I could never, ever cut a run short or miss one and I ended up overtrained. I couldn’t even begin to explain that level of exhaustion. Now, I rest. Even when I’m not training, I always take one day a week COMPLETELY off from exercise. It’s good for the body, but it’s good for the soul too as I usually pick Sunday which means laying in bed with a good book and coffee instead of jumping up to run.

  11. A Sparkle A Day

    I am really glad you brought this up, because I am always on a 30 days of something kick.


    BUT my 30 (or more) just means ANYTHING. even a little bendy yoga. I just want to move. That being said always know when I’ve over done it because I am dead tired.

    also I am learning to appreciate my energy. It’s not as abundant as it once was and I just don’t give it away to anything. My family needs me more than a crummy run does !!!

    my quest for less sugar is leaving me feeling more energetic. that’s really a nice side effect. I saw candy corn at the store and did not even touch the bag.

    I wanted too…badly…but I left.

    good topic!!!

    SHEW. that would have derailed me.
    .-= A Sparkle A Day´s last blog ..How to cook dinner while you are at work =-.

  12. Amanda @ bakingwithoutabox

    I’m good with scheduled rest days. Horrible when plans just go awry. Then I’m just moody and cranky! After last night’s running mishap, I was so happy to see that you talked about this today. You wrote about it exactly when I needed it. Thanks!

    Candy corn and peanuts sound good to me! GL on NSA day
    .-= Amanda @ bakingwithoutabox´s last blog ..Its the Jelly Belly Factory! =-.

  13. Jody - Fit at 52

    I so love candy corn too! Have not brought any in the house yet…… I keep looking out & about so I can have some without bringing it home! 🙂

    I move my old running shoes to everyday shoes too! Well, if they are still survivable.. they look pretty bad when I am done with them!

    I take 2 days off per week from exercise BUT I am bad about taking like a plan of a few days off just to recoup. I need to do that!

    I see Pixie in that last pic! 🙂
    .-= Jody – Fit at 52´s last blog ..Mini Meals- Cancer- Health &amp Your Teeth =-.

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