Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.
Could someone give me advice on whether exercising 7 days a week is ok. I am aware that it is sensible to have a rest day, but sometimes I enjoy moving my body and would like to exercise throughout the week. I am a little weary as I know you need to give your body time to rest, especially if you plan to keep a fitness regime consistent for the long haul, ensuring that you don't burn out.
I really like these forums I have learnt a lot by reading them, so your advice guys would be great. :-)
well it really depends on how hard your routine is.
but i would say even on a rest day be active and walk 30 minutes or more, swimming is also a low impact exercise.
It depends on what you are doing each day. In other words, as long as you are giving each muscle group sufficient rest, you are fine. I work on a 5 day cycle. 4 days on, one day off, but even on my day off I am active. I walk a lot, work on home projects, ect. Really, the only muscle you should have a complete rest day for are legs, if you are doing cardio everyday. But it would be perfectly acceptable to work upper body muscles on that day off.
Only if you feel like driving yourself into the ground and suffer months of training setbacks as you have to stop all exercise completely to recover from overtraining.
In other words, it's a terrible idea to work out at physiologically meaningful intensities without sufficient rest and recuperation in your training week. You can do activities that do not have a physiologically meaningful intensity (i.e. crosses the threshold value for having a training effect at your current level of fitness) on your off days, which translates to leisurely walking or lower intensities.
You can always tell who haven't been taking their prescribed rest between training days - they're the ones who can't actually perform at the level the training plan calls for because their systemic and neural fatigue from the previous sessions never got a chance to dissipate.
Like everyone else said, it really depends on the exercise.
If you're going to the gym and lifting weights 4 days a week, I think it's fine if on the other 3 days you go on a walk or for a bike ride. But doing strength training every day isn't a good idea and will likely lead to injury. I pulled a muscle in my back after lifting weights two days in a row and I'm not ever going to lift without at least one day of rest again.
In my personal, non-professional opinion, I believe that you can exercise everyday of the week with something like cardio (walking, running, swimming, dancing ect.) However, I think that if you do weight training, that you should allow yourself a rest day from strength training, that's not to say that you can't still do cardio on that day however. A schedule that involves 7 days of some type of cardio (but only if that's what you want!) with maybe 3 days of weight training on like Monday, Wednesday and Friday (for example) would probably be an effective way to workout. That way your muscles can rest, but you can stay active everyday!
Just to keep in mind however, you shouldn't workout everyday if you don't really enjoy and love workingout because exercising everyday can lead to burnout, exhaustion and boredom. Hope this helps a little. :) Best of luck!
If you were training at an elite level, then you probably don't need a day OFF in the sense of a day when you do absolutely nothing. Days "off" with that training are recovery days when you do very low intensity exercise. If you are training at a much lower level than that, then you probably don't need a day OFF either, but you might burn out pretty quickly that way.
For lifting you definitely don't want to be lifting that much a week.