Thank you to the commenters and message-senders about the Reconstruction plan—you’ve inspired this blog post. To paraphrase: Is a rest day an actual rest day? Can you do mobility work? How about cardio? How about some ab exercises?
Haven’t picked a workout program to follow yet? Check out if it’s for you—Why ‘Reconstruction’ is the program to follow in 2017
Rest days to me are far from lounge on the couch and do absolutely nothing. Rest days are actually very active. In fact, it’s something called active recovery.
Here are somethings that rest days might be:
Whether it’s city, suburban, beach, or woods—sometimes I just like to walk and walk and walk. And if I’ve got some place to be, or something to do, and if it’s walkable in a reasonable amount of time, I’m walking. I encourage you to get out there and walk. And you’d be amazed at how much fitness trackers actually push you to do more.
I’m a waterman. Have been my entire life. I have the ear exostosis to prove it. (Google it). If I can be in the water I am. Sometimes for several hours at a clip. Imagine just how many calories 4 hours of paddling is. Too cold out? That’s what wetsuits are for. If you don’t like by a beach, or pool, or care to do any paddling—do the walking thing, or get on a bike.
Ah… debatable on whether this is a “workout” or not. If I’m around the house (most likely on the computer working) I’m also doing little things like push ups, pull ups, plank variations, squats, and some light stuff with bands. Usually 5-10 reps of each exercises for 3-5 rounds. Casually rest. Maybe it’s 1 minute. Maybe it’s 5. Stuck with an email? Or jammed up on something? Bang out a couple reps of something. (I’ve found this also helps with the creative juices)
Watching TV, a few minutes before bed, a few minutes after waking up—those are all prime times for foam rolling, yoga, and stretches. There’s no magic formula or prescription, I just make sure to do 5, 10, or 15 minutes of as much as I can do to loosen up and relax.
Chill, but don’t be lazy
Just a break from hardcore workouts. Of course, there are those days where you need to do absolutely nothing. That’s when you know you’re beat up. But for the most part, your workouts should be taxing, not painful, or overly exhausting, but they should be WORK.
Equipment that I keep home for workouts and “rest days”:
- Foam roller
- Lacrosse ball/Therapy ball
- Swiss Ball
- Two sets of dumbbells
- Pull ups bar
- Resistance bands
- Therapy bands
And don’t be shy about sending success story before and after photos—you could be featured on mensfitness.com or humanfitproject.com