When you have a rest day? Do you not do any exercise at all?
On a rest day, is core work a bad idea?
I will be doing yoga at least.
On a rest day, is core work a bad idea?
I will be doing yoga at least.
MESO-Rx
Anabolic Steroids
Rest Days
- Thread starter jJjburton
- Start date
eery
Member
every 3-4 days depending on the split im running and where my recovery is. I might go for a walk or something like that, perhaps some cardio.
Core work would be fine as long as its not anything too intense that it interferers with the upcoming days when you are going to work out. I would rather see you put that core work into one of your workout days.
Yoga, swimming or stuff like that sounds like a great idea.
Canknucklehead
Member
Canknucklehead
Member
Cardio, core, yoga, anything with some activity would be fine just don’t crank it balls to the wall
Ninjaturtle2020
Member
When i was on cycle I'd generally spend 1-2 days a week where I skip the gym and instead cycle, kayak, or take the gfs dog on a hike. I was able to push like 3 weeks or so no rest days but the over training caught up to me after that.
I eat 2000 calories worth of cinnamon rolls and go for a walk, then lay around a lot
I kid, I kid. Well, I may have done that recently... Homemade cinnamon rolls though. I tested, my blood sugar never went over 110! So maybe on rest days I give my pancreas a workout? In any case, my pancreas is fucking strong as hell XD. I may even be the next "Mr. Pancreas" in the upcoming competition in Las Vegas Dec 16-18, 2022...oh wait I may be confusing that with something else. ANYWAY I have lots of energy this morning...let's keep it real and on topic here:
Like every day, on rest days I like to do:
- Foam rolling
- Stretching
- Epsom salt bath (honestly this is good any day of the week, I fucking love baths)
- Go for a walk or a hike in nature (which to me is over 1.5-2 miles).
- Eat a lot
- Gratitude journal (I do this almost every day, but people should at least do it once a week). Write down or at least brainstorm what you are thankful for. When I feel crappy nothing makes me feel better faster than switching up my mindset to gratitude. Being thankful for where I live, how I live, my girlfriend, my dog, my house, my job, my dick size, my
There are some serious benefits to being in nature when it comes to stress (and I would say, by extent, recovery). "Active recovery", as they like to call it. There's been a few different studies I have seen. The one linked above shows a 21.3% average drop in salivary cortisol levels per hour spent in nature. Alpha-amylase (another stress hormone released by physical or mental stress) also dropped by 28.1% per hour. However, the greatest drop was in the first 20-30 minutes, so even if all you can do is get out for 20-30 mins, it is still worth it.
Here is a systematic review on the subject of "forest bathing" (the Japanese call "Shirin-Yoku"), which is something that doctors will literally PRESCRIBE for their patients in Japan. Instead of xanax they will say, go fucking walk around in the forest and just breath a little bit. And it fucking works. I strongly believe mental stress is closely related to physical recovery (to me this is a "DUH" statement). Even if you just go sit on a bench. Leave your phone in the car or turn it off/on airplane mode at least.
I am not gonna lie, I go for a walk in the woods pretty much almost every day, and I literally live in the woods. For people in cities it isn't as easy. That's why I would recommend, on your rest day, drive out to a park where you can just cool off. Go for a leisurely walk through the woods and see how you feel. Even if it isn't nice out, bundle up. If it's too hot out, wear as little clothes as possible and showoff your BB body lol.
Lastly, I like to pet my dog and mess around with him. He provides instant stress reduction and joy.
Alright that's all I have got right now. Enjoy. Feel free to ask questions!
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Hightower
Member
On rest days I usually go for such easy walks in some quiet forests or fishing. Only where are you and nature, no city fuss
Hightower
Member
My friends they come from Russia and those countries where it's cold. They often spend their holidays in a Russian bath, they say that this is a good recovery, both physical and psychological. I won't try it myself.
I think light cardio or anything to get my blood circulating equipped with plenty but CLEAN calories gets me to where I need for a new training set. Dorian Yates preached how blood circulation in the form of mild cardio helps recovery. Seems to work for me Cheers!!
Walking or hiking, especially out in nature and especially alone or with one other person who knows how to be quiet lol. I cited some studies in my post above. The blood circulation for sure helps a ton.
Hightower
Member
I myself noticed when you get up in the morning and do not want anything and feel bad. But it is worth doing light cardio and drinking plain water. The body seems to come alive. Apparently physical activity heals the body. I wonder how it theoretically works
Hightower
Member
Thanks for such detailed descriptions. Yes, that's why walking in silence and in nature, especially in the forest, has a better effect on recovery. Maybe we are comfortable in silence, despite all the frantic rhythm of the cities in which we live. Maybe this is how a person was created, that his places of power are where it is quiet and closer to nature. Although many say that they are not comfortable arriving in silence.
Or does it still depend on the type of character and psyche? What do you think?
I think it depends on the person to some degree, but I think that it friends more on the situation and the persons mindset than anything else. At some deep level every human being will feel better, they will feel more connected, calmer, centered, etc., when they go out for a walk in nature.
Yes, some people might say they feel more "comfortable" in the city, or even claim that being or in nature causes them stress or anxiety. That just means that person is not adapted to these situations. All it means is that, if they go for a walk or in the woods, they might have a period of anxiety to get over. Especially for people who are very addicted to their phones.
All they are feeling is the mismatch between themeselves and their surroundings. Their brain is expecting noise, people talking, yelling, cars, airplanes, all kinds of noise pollution that city folk are accustomed to. So it takes a minute for them to realize that the forest is still often noisy... it's just different kinds of noises. You hear the wind, birds, animals, water, and trees. This is why people who plan to do this must do so with the intention of healing and recovering. They must understand what to expect.
Yes it can take a little time for someone to relax. For someone who'sjust city person all the way through, I would strongly recommend WALKING and not just sitting.
I personally strongly believe everyone has that in them. Even though the majority of people nowadays find reasons to ignore or or deny or or why they CAN'T go or in the forest, it's still there. Hiking or walking might not be the right activity for them. Maybe they need to do yoga, or just sit somewhere with a view (cliff/overlook, waterfall, river, etc.).
Some people need to was into it, a few times I've been with a woman who is scared of bugs or spiders. They need some time to adjust their mindset. No matter what though, if you can get someone to sit in front of a beautiful waterfall or overlook, they will be in awe. And as they sit there, our walk around, the stresses of life DO melt away. Even for the least outdoorsy people I've known lol
Hightower
Member
Here I agree with what you wrote, even on your own example. In the bustle of the city, when I tried to walk in nature, it was stressful for me when I was in silence and did not run anywhere and was not late and did not catch the phone. And then, each time, the body seemed to be training to get the benefits of walking and being in nature.
Jayne Scott
Member
Well, there's a reason why they're called "rest days"...yoga is not a bad thing though.
Think about it this way: for someone who doesn't work out going to the gym is really stressful at the beginning. They don't feel like they fit in, it doesn't feel like their natural habitat, they are concerned about being judged, etc.
But then over time they get used to it. They learn what the different machines do and how to use them properly. They start to recognize people there and feel more comfortable. Then it becomes something they look forward to. It is a release. It makes you feel so good afterwards.
Is the same with nature exposure. You can't do it once and judge that it isn't for you. You gotta stick with it for a little bit.
Hightower
Member
True, absolutely. Everywhere important time and consistency. Probably engagement comes with experience and time. When you start to perceive more and more what you are doing and notice the details. As you correctly noted with the audience, everything is gradual and over time. As a rule, it is rarely possible to understand immediately.
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