Do you Need a Rest - or - Are you Being Lazy?

Rest Day!

Today is the 25th day of the 6 Week Fitness Challenge for me - mid week #4 - and a day to take off. My plan was to get in 45 minutes of cardio @ about 75% but my morning told me otherwise. I woke up stiff, achy and feeling tired.

Yesterday I was feeling a bit tired also. Not the lazy kind of tired where you just don't feel like working out, I actually had a great workout, but a feeling of being physically drained. I was extremely lethargic for most of the day.

My appetite seemed like it needed something but nothing appealed to me, so I couldn't satisfy it. Even the apple fritters I ran into on two occasions yesterday seemed unappetizing(this was my first clue something was wrong).

It could have been the approaching rain, I am almost 45, but most likely it was due to being a little run down from the workouts and other daily "to-do"'s.

Recovery:
When you exercise you are creating a stress to the body, although ultimately a good stress, it is still stress. You are using up valuable nutrients and forcing your body, lungs, heart and muscles to do more than they are used to. Because of this the body needs to become more efficient at this activity. As your body becomes more efficient you become more fit. It is during this rest period that you are improving.

Improvements physically that are the result of exercise are achieved during your rest time. Your bodies adaptation to the physical stresses you put upon it happen during this rest time. The body is basically saying that it will get stronger, leaner and more prepared for the next physical onslaught of exercise. This is recovery.

Without rest or a moderate approach to your exercise plan, with occasional high intensity workouts, you will quickly burn out. Many a beginning or returning exerciser full of grit and determination will push hard and fast for several weeks, not listening to their bodies when it is time to rest, only to burn out from fatigue. They become disillusioned from a lot of hard work and results that do not match their effort.

You can't force fitness or wellness. All you can do is coax it along.

Listen to your body, you know it better than anyone else, regardless of what program you are on. If you're feeling a little less than pumped and eager about your lifestyle changes - or continuing healthy lifestyle plan - maybe you need to evaluate the need for a little rest.

Signs to look for:

• Feeling tired or drained
• Elevated early morning heart rate(see below for explanation)
• Achy joints and tendons
• Moodiness(for you moody ones - moodier than normal)
• Lack of appetite or increased appetite
• Interrupted sleep patterns

Early Morning Heart Rates:
An elevated early morning heart rate can be a great predictor of too much stress - especially physical stress. If your heart rate is at an elevated rate, above your norm, it means that your body is working harder than normal while asleep to repair your body.

For this predictor to be effective you need to determine your normal early morning heart rate. Before your body is too stressed from exercise, while in a rested state, begin to average your heart rate first thing in the morning, before your feet hit the floor. After several days of checking your heart rate, average it and take note of the number.

Now, if you are feeling some of the symptoms above you can check your early morning heart rate and compare it to your average. If it is elevated it might be time to take a rest day.