When is it time to take a day off?

[David Pomerantz]

Hi,
I’m curious when others feel it’s time to take a rest day. I know I’ve read that 1 day per week is sort of mandatory. But somehow I’ve now done about 3 weeks without a rest day and I’m pretty sure I could use a rest day. It got me thinking; how do others decide its time for a rest day? General feeling, pain, heart rate, slower times, higher heart rate than usual for given piece? Is there a certain amount of soreness that tells one he is better taking a day off than getting on the rower again? I’ve been doing a RowPro 2K program, and just keep going, assuming that the easy days will give the body necessary rest. Interested in what others say. Thanks,

Dave

[MartinSH4321]

Hi,
I’m curious when others feel it’s time to take a rest day. I know I’ve read that 1 day per week is sort of mandatory. But somehow I’ve now done about 3 weeks without a rest day and I’m pretty sure I could use a rest day. It got me thinking; how do others decide its time for a rest day? General feeling, pain, heart rate, slower times, higher heart rate than usual for given piece? Is there a certain amount of soreness that tells one he is better taking a day off than getting on the rower again? I’ve been doing a RowPro 2K program, and just keep going, assuming that the easy days will give the body necessary rest. Interested in what others say. Thanks,

Dave

I try to always take one rest day per week, even when I'm feeling good, to let the body repair all the little aches and pains. A few times I trained for 2 weeks without rest, wasn't good I think. It also depends on your training schedule I think, when you do 2-3 hard sessions per week you definitely need more rest than for only medium length SS sessions.
Anyway, I don't think you will improve faster by quitting the rest day.
Cheers, Martin

[Dangerscouse]

You can only train as hard as you can rest, and recovery is subjective based on age, genetics, type of training, amount of sleep etc etc.

I only erg 3 or 4 times a week and I do weights on two of my off days, and hot dynamic Pilates once a week, so in an ideal week I have one total day off, but I know people who have erged every day for circa 18 months.

I generally know now when I need a rest and when I'm being lazy so try and read your subtle signals that your body is sending

[Tim huges]

I like to aim for 3 days in the gym, then 1 day off...another 3 days in the gym and a day off...repeat. If i feel good sometimes i'll do an extra day and likewise if im feeling too sore i'll take a day off early.

All depends on the intensity of what ive been doing, for me i go by soreness/achyness. Obviously some aches and soreness are to be expected but i know its getting too much when my legs feel like they are made of lead and i feel a constant deep ache. Some aches vanish once im warmed up and ready to row so its hard to predict at times so i just stick to 3days on 1off for the most part.

Sleep is the biggest factor for me, i often scrape by on 5hours a night...if i could manage 8 a night i could probably do 4 or 5 days before taking a day off. I also think its important with any training to take a periodic week off every now and then...just to allow the body to fully recover. Depends on the person. In my teens and early 20's i dont think i ever had a day off...now in my mid 30's my knees and shoulders arent quite as bulletproof as they uses to be.

[KeithT]

You can only train as hard as you can rest, and recovery is subjective based on age, genetics, type of training, amount of sleep etc etc.

I only erg 3 or 4 times a week and I do weights on two of my off days, and hot dynamic Pilates once a week, so in an ideal week I have one total day off, but I know people who have erged every day for circa 18 months.

I generally know now when I need a rest and when I'm being lazy so try and read your subtle signals that your body is sending

I am very similar to Stu here - I train 6 days a week with one day off but that includes weights and CrossFit, ERG 3 or 4 times a week. I will up this if getting ready for a comp but I just replace a weight/CF session with more rowing but always take a day off and if I am really feeling beat up may take a couple days off.

[David Pomerantz]

I agree that sleep is huge. Sometimes I’m just amazed at the recovery that can occur overnight. I’m 56, do people find they need rest more often when older? Many of you guys have >50 yrs old times that are awesome and faster than what I did in my 30’s. Gives me hope for improvement!

Dave

[jamesg]

how do others decide its time for a rest day?

When even after 10 minutes warm-up it still feels lousy, it's time to rest or do something else.

[Anth_F]

I'll generally row 3 times a week, and tend to break the sessions up by allowing 2 days of rest between each one. I find this is keeping my erg fitness maintained nicely, and seeing some steady progress coming, along the way

Though something to note, on the 2 days off the erg i will be engaging in some other forms of exercise activity. I listen to my body a lot, i kinda know when it's time for a complete rest day with maybe just some walking only. Lately though i've been taking (Testo6x) booster capsules which seem to really be helping overcome tiredness and fatigue from my training.

[Parky]

It got me thinking; how do others decide its time for a rest day?

Dave

When you reach the same age as myself or jamesg.

[Sander1989]

how do others decide its time for a rest day?

When even after 10 minutes warm-up it still feels lousy, it's time to rest or do something else.

This.

I always train with a heart rate monitor too. If my heart rate won't go up like expected on the type of training i am doing, i know I am fatigued, and I'll stop. I.e. if it takes more effort to reach a specific heart rate zone.

[Tim huges]

I'll generally row 3 times a week, and tend to break the sessions up by allowing 2 days of rest between each one. I find this is keeping my erg fitness maintained nicely, and seeing some steady progress coming, along the way

Though something to note, on the 2 days off the erg i will be engaging in some other forms of exercise activity. I listen to my body a lot, i kinda know when it's time for a complete rest day with maybe just some walking only. Lately though i've been taking (Testo6x) booster capsules which seem to really be helping overcome tiredness and fatigue from my training.

Interesting point regarding testosterone, its a huge piece of the picture...equal in importance to sleep. This is why ageing guys see a decline in performance/recovery as their test levels also decline. I think many athletes take steroids for the recovery properties rather than the hypertrophy properties. When im in my 50's i think i will try TRT...its freely prescribed in the states as far as i know. Many men say they have a new lease of life. Hopefully by that time the UK gets with the times...many women are on HRT so why not the men?

[Anth_F]

I'll generally row 3 times a week, and tend to break the sessions up by allowing 2 days of rest between each one. I find this is keeping my erg fitness maintained nicely, and seeing some steady progress coming, along the way

Though something to note, on the 2 days off the erg i will be engaging in some other forms of exercise activity. I listen to my body a lot, i kinda know when it's time for a complete rest day with maybe just some walking only. Lately though i've been taking (Testo6x) booster capsules which seem to really be helping overcome tiredness and fatigue from my training.

Interesting point regarding testosterone, its a huge piece of the picture...equal in importance to sleep. This is why ageing guys see a decline in performance/recovery as their test levels also decline. I think many athletes take steroids for the recovery properties rather than the hypertrophy properties. When im in my 50's i think i will try TRT...its freely prescribed in the states as far as i know. Many men say they have a new lease of life. Hopefully by that time the UK gets with the times...many women are on HRT so why not the men?

Indeed it is a huge piece of the picture, especially after 30 when it starts the slow decline! I haven't been on them long but already i feel a significant difference in recovery speed and feeling hot to trot.

[Tim huges]

Indeed it is a huge piece of the picture, especially after 30 when it starts the slow decline! I haven't been on them long but already i feel a significant difference in recovery speed and feeling hot to trot.

Worked well for me, noticed a surge in sex drive and recovery between gym sessions...£9.99 and holland and barrett usually do 3 for 2 offfer. Im no supplement expert but i believe the picolanate part is important, regular zinc isnt quite the same. Possibly cheaper than a sports supplement version?

[Anth_F]

Worked well for me, noticed a surge in sex drive and recovery between gym sessions...£9.99 and holland and barrett usually do 3 for 2 offfer. Im no supplement expert but i believe the picolanate part is important, regular zinc isnt quite the same. Possibly cheaper than a sports supplement version?

I take these, have them on a monthly subscription for just 99p per month.

[hjs]

I'll generally row 3 times a week, and tend to break the sessions up by allowing 2 days of rest between each one. I find this is keeping my erg fitness maintained nicely, and seeing some steady progress coming, along the way

Though something to note, on the 2 days off the erg i will be engaging in some other forms of exercise activity. I listen to my body a lot, i kinda know when it's time for a complete rest day with maybe just some walking only. Lately though i've been taking (Testo6x) booster capsules which seem to really be helping overcome tiredness and fatigue from my training.

Interesting point regarding testosterone, its a huge piece of the picture...equal in importance to sleep. This is why ageing guys see a decline in performance/recovery as their test levels also decline. I think many athletes take steroids for the recovery properties rather than the hypertrophy properties. When im in my 50's i think i will try TRT...its freely prescribed in the states as far as i know. Many men say they have a new lease of life. Hopefully by that time the UK gets with the times...many women are on HRT so why not the men?

Nomatter what, its doping ofcourse. Test levels don,t decline very rapidly. They do when you are unhealthy etc.
I have noting against doping, feel free, but in sports its unfair. If one starts using it, do not post your results in tge rankings, thats not fair play.
All those strongman posting c2 records are also fake. In those sports ped use is more or less accepted, thats fine, but stay out of natural sports.