Unfortunately, one of the rest days arrived as the result of a minor injury. Last Tuesday, I strained my left pectoral muscle from either not executing proper form during a push-up sprint or gripping the ballet bar and leaning back a bit too during a “waterski” sprint at Physique57. By Wednesday night’s “UFX Burn” class at New York Sports Club, every amped-up inhalation during our high intensity cardio drill and each rep of standing reverse flies were pretty painful. So after icing the area and popping a couple of ibuprofen before bed that night, I took Thursday off. I even stayed away from the elliptical because I knew using the arm handles would or gripping the side bars too tight would have put unnecessary stress on my tweaked muscle. By Friday afternoon’s Physique class, I felt 90% better. After enjoying another gal-pal catch-up day on Saturday, I decided to extend my rest time to cover the entire weekend. In the end, I tallied four workouts in a seven day period. While that’s less than my typical five to six, you know what? My body is much happier on this Monday morning thanks to the extra TLC.
If you’re prepping for a competition or if you’re a serious bodybuilder, I understand there’s a strict schedule to follow to make gains in a certain amount of time. However, if you’re on a new health and fitness kick or if you’re like me and you’ve been attacking your workouts at 125% to get through a rough patch in your life, it’s not a bad idea to pause for a moment and remember rest is a crucial component to improving your well-being. Whether you’re a runner, strength-training class or Zumba addict, it’s actually the rest days that allow those amazing muscles in your body to recover and grow.
The bottom line is by not taking at least one rest day each week, you can put yourself at risk for overtraining. When you overtrain, the body is more prone to injury and instead of enjoying the typical endorphin rush from a great workout, you could find yourself feeling more tired than usual. Here’s a checklist of overtraining symptoms:
- Amenorrhea (when a woman stops getting her monthly period)
- Overuse or stress-related injuries (e.g. stress fractures, tennis elbow and runner’s knee)
- Increased resting heart rate
- Slower recovery of heart rate
- Decrease in strength performance
- Constant muscle pain or soreness when moving, bordering on pain
Remember, taking a rest day doesn’t mean you’re being lazy. It only means you’re giving your body the strength it needs to get back in the game so you can have fun, be fit and feel fabulous!
I really don’t know where the time is going, but here we are kicking off the eighth Workout Wednesday of 2013!
As the nickname suggests, this is the one day each week where I tend to push it even harder than usual at the gym. Also, the fact that I’ve found a new group exercise class to add to my arsenal of calorie-busting, muscle-boosting workouts makes Wednesday one of my favorite days of the entire week!
As I spent most of yesterday traveling back from Texas and didn’t have time for a typical workout, I’m even more eager to get back in action today. It’s amazing how good you can feel after one day of rest. In fact, there are countless studies out there proving why you need to take at least one day off each week. It’s during the rest that your muscles recover and actually have time to grow.
If you need more evidence that taking a day or two off can actually be beneficial for your well-being and possibly help you amp up your energy levels, I’m sharing a recent article from NYTimes.com. I’d love to hear your thoughts about it!
There are certain weeks when life will throw some curve balls at you and put the brakes on your typical fitness routine. The key is taking things one day at a time and making this day work for your life at this moment. If this Workout Wednesday turns into your rest day for the week, remember, down time is a crucial component in the never-ending journey to have fun, be fit and feel fabulous!
If you’re like millions of people around the world, you spent yesterday indulging in some “sinful” treats ranging from chocolate chip pancakes to libations of different octane levels. My office added to the sugarfest by asking our resident bakers to whip up some goodies for all of us to enjoy as a late-afternoon treat.
While I’ll be extra glad to break a serious sweat at tonight’s “UXF Burn” class, there are a few reasons I refuse to be consumed by guilt over my behavior on this annual day of decadence:
- It happens once in a 365-day period.
- For the past seven years, Fat Tuesday has fallen on the same day of the week as my favorite group exercise class. I’m just sure to kick things up an extra notch at NYSC’s Club Strength on this specific Tuesday where I tend to throw moderation out the window.
- Workout Wednesday immediately follows Fat Tuesday.
If you went a little overboard yesterday, you have some extra motivation to make today’s workout count! Not sure you need the boost? Consider this: pancakes rank at the top of the Fat Tuesday favorite-food list almost every year. If you enjoyed this crowd-pleaser at a restaurant like IHOP last night, remember each pancake weighs in at approximately 180 calories and six grams of fat. According to CalorieKing, burning off the calories in just one fluffy combination of sugar, flour and eggs would require 50 minutes of walking, 21 minutes of jogging, 15 minutes of swimming or 27 minutes of cycling. If you enjoyed a stack of four or five…well, you can do the math.
All that being said, I wrap up this post with a common LauraLovesFitness theme: life is simply too short to deny yourself the things you really enjoy. For me, that will always include chocolate and red wine. On the rare occasions I do splurge and enjoy those decadent items on the same day, I simply make it a point to get back on track with my healthy food choices the next day and add an extra ten or fifteen minutes to my workout. Finding a balance for all the things that bring you happiness is a challenging but critical part of our journey to have fun, be fit and feel fabulous!
So here we are, four weeks after the start of 2013 and you’re sticking with those plans to make this year a healthy one. Way to go! If you’ve had a few off days, don’t sweat it. (Remember, this is the gal who abandoned her chopped veggies for a steady infusion of chocolate treats during a five-day vacation in Amsterdam!)
On this Workout Wednesday, I wanted to tell you about the new group exercise class I’ve become addicted to. If you’re looking for me on a Wednesday night, chances are you’ll find me front and center at the “UXF Burn” class offered at the New York Sports Club not far from where I live. NYSC describes the class as a 45-minute combination of cardio and strength training that can burn up to 600 calories in one class. However, I think the words of my high-energy instructor Lou offer a better definition of what makes the cross-training experience such a rush: “It’s Romper Room for adults.”
Lou starts us off with the necessary warm-up and then gets our hearts pumping with some killer cardio circuits for the first 25 minutes of class with a wide variety of moves including jumping jacks, ice skaters and high-knees. We then keep our heart rates up as we move through high-rep / moderate-weight circuits to work every muscle group with exercises ranging from squats with bicep curls to lat rows and kickbacks. Last week, instead of the whole class doing the same strength-training routine at once, she divided us into two sides for a “face-off.” Each side of the class had a series of six exercises to complete in 90-second intervals before switching sides. These included:
- Bridge with chest press using a 15-20 pound weight
- Jump rope
- Double crunches
- Dips using a step
“Romper Room” indeed! The variety of exercises and the non-stop movement between each one makes this class fly by in record time for me. I can honestly say I have so much fun during this class I almost forget I’m actually working out, at least until the sound of my pounding heart fills my ears and sweat blinds my eyeballs!
I realize you may not have access to a class exactly like this one, and you may not even have any interesting in seeking one out. However, I hope telling you about my excitement over the addition to my routine serves as a reminder that exercise can be fun and even fitness veterans like me are always looking for new ways to enjoy working out. Whether it’s jumping rope or trying a new group exercise class filled with moves that make you feel like a kid again, remember, variety is a key component to staying on track with your plans to have fun, be fit and feel fabulous!