Page 1 of 2

Active Rest

PostPosted: Tue Jun 19, 2007 5:53 am
by Xtina
Hey guys,
I'm sure this has already been covered, but I'm in a hurry and wanted to get feedback. Link me to a different thread, or please tell me...what constitutes an active rest week? The term seems kind of nebulous to me, and it's probably that way on purpose. Maybe we can have a thread where people talk about what they did on their active rest week. So far I've spend an hour playing catch and tag football with a five year old, and I've walked the dog.

PostPosted: Tue Jun 19, 2007 6:57 am
by Admin
All the stuff you listed sounds like good active rest to me, you could also do a simplefit workout but at 1/2 effort.

PostPosted: Tue Jun 19, 2007 7:32 am
by volleyball_man
I did the 1/2 effort. I don't count reps or time. I just got the muscle groups warm and did some stretching. I did most of my pushups on stairs. Only body rows (no pullups at all). Walking instead of squats. Once we get out of L1 we can drop to a lower level (back to L1) for our rest week.

PostPosted: Tue Jun 19, 2007 3:04 pm
by aussiechick
Timely question Xtina, I've been pondering what to do myself.

I don't feel overly taxed like I need to take a break but then I realise doing so may help my progress.

I think I'm going to lose the timer and just do my own thing for a couple of workouts, working on form etc. Sometimes I feel like doing the workouts for time is not encouraging me to do harder versions of pushups etc. I know that is not the idea, its just a mental thing on my part LOL.

Bec

PostPosted: Tue Jun 19, 2007 8:40 pm
by Xtina
Thanks guys!

PostPosted: Wed Jun 20, 2007 5:54 pm
by scumdogg
I think that the rest period isn't just to let your body rest but to give your mind a break as well. Focusing hard on training all the time can be mentally taxing so a week off from not having to concentrate on pushing one hundred percent and from counting reps and sets allows you to start the next week fresh and with new determination.

PostPosted: Thu Jun 21, 2007 4:03 am
by volleyball_man
Knowing myself the way I do, I know that if I didn't force myself to do a rest week I'd definitely burn out.

I hate doing the rest at first (especially if I am on a roll) but I get this hunger for the next real workout that keeps it fresh.

PostPosted: Sat Jun 23, 2007 7:53 pm
by Bri3626
I just thought of something interesting about this. The Navy Seals deliberately reduce the physical training in 3rd week because they believe there is an increase risk of injury.

I haven't seen the actual studies but when I went to a recruit symposium they confirmed that 3rd week of training has a huge increase in injuries.


But it makes sense with this too. Active rest. Let the muscles recharge. Hit it hard again. I treat a lot of weekend warriors for sprains and injuries with new workouts. Haven't noticed if it's close to the 3rd week though. Be an interesting test...

PostPosted: Sat Jun 23, 2007 9:32 pm
by Xtina
My active rest this week was more rest and less active. I measured myself today and there's been no change. I'm hitting level one again starting monday, but I'm going to quit doing chin-ups instead of pull ups. The husband is installing rings for me so I may do that for a few weeks.

PostPosted: Sat Jun 23, 2007 10:35 pm
by Admin
if you are not making progress it is really time to examine nutrition. Nutrition will be the biggest factor in body comp.

PostPosted: Sun Jun 24, 2007 8:51 am
by Xtina
I've slowly started to change habits, but the pitfalls make it seem as though I'm not trying at all. I mean, just this weekend we held a barbecue for a friend and now the fridge is full of leftover burgers that are to be this week's lunches until they're gone. People brought over chips and soda and left them. I know this is going to be a bad week for "food" intake.

PostPosted: Sun Jun 24, 2007 10:44 am
by Admin
nothing wrong with burgers except the bun, what about keep the meat eat them with fruit and veggies the other stuff give away. You are in control, and if you give them away you are not wasting food. Also to offset the "cost" issue think of the long term cost savings of being healthy.

my 2 cents

Don't let you environment dictate your behavior, I have a 4 year old so at all school functions and birthday parties I am accosted with candy cupcakes soda junk.... so I eat before and decide what I will eat there before hand.

Also I cannot tolerate bread and grains but my wife and son can so it is always in the house, I just set the ground rules of what I am allowed to eat and stick with it.

A simple way to start might be this
    only eat fruit and vegetables as carbohydrate sources
    for protein and fat don't worry

PostPosted: Sun Jun 24, 2007 11:07 am
by volleyball_man
I needed to hear that.

Unfortunately - I too am a diet at the grocery store kind of person. I will eat what's in the house. If it's good, then that's what I eat. If not, well then that's what I eat.

I have to get control of myself on that one!

PostPosted: Sun Jun 24, 2007 2:05 pm
by Xtina
It's hard for me to formulate an answer...on the one hand I agree with you about the increase in vegetable intake. On the other hand, I'm vehemently opposed to the strict avoidance of carbohydrates and dairy. I understand that the simple carbs that I take in are just as bad as eating sugar, but I really try to up my intake of whole grains. My digestive system really needs them. And I'd rather be dead than not eat dairy.

But I totally agree with your system for avoiding too much sugar; I just have to implement it. I've started changing my snacks from sugary and chocolatey things to almonds and peanuts. But sometimes I break down and go for the chocolate anyway. I think the key to any change in my diet is to make it so that I don't have any excuse for not taking whole grains, nuts and vegetables to work with me. And to find fruits that I can actually eat, since most of them are not edible for me. Blueberries are the best, but they're so expensive.

Then there's the fact that I must have sweet things relatively often in order to not want to kill myself. This has to be changed, but if I were to cut out ice cream entirely, I'd wish I were dead. I try to limit ice cream to Sunday evenings and that usually works as a good limit. I can do my best to end the emotional sugar intake, but to cut it out entirely simply won't work for me.

So I know all this makes me sound like an idiot who doesn't want to change my diet to see a change in my body, but I DO want to change my diet. Just not in a manner that involves cutting out whole grains, dairy, and the occasional sweet treat. I have been working to limit portions and increase intake of nuts and berries. I've also been making at least a tiny attempt to remove empty carbs, but this is an area I can really improve.

PostPosted: Sun Jun 24, 2007 2:22 pm
by Admin
If you like post what you are eating in the food log and we can probably start really gently. Look at macro nutrient ratios and such.

Another option if you do not want to modify what you are eating very much is IF "eat during a 4-6 hour window each day" this will increase insulin sensitivity which is the root of why you feel awful without a constant stream of carbs but admittance will cost 2 weeks of sugar " withdrawal".

option 3
start each meal off with as much non starchy vegetables as possible wait a little then eat what you want.

PS
I am a huge blueberry fan, and love ice cream so I make blue berry smoothies

Frozen blue berries ( way less expensive than fresh )
whey protein
nuts or nut butter
cinnamon
ginger