Proper recovery means resting the day after a hard workout or engaging in very light exercise. You should also eat a healthy diet and aim to sleep for at least seven hours a night.
Plan recovery days and weeks into your training program and do not skip them. A recovery week gives the body more time to heal and adapt to the new physical stimulus. Scheduling a week off will give your body time to do this and will also help you return to your workout stronger and ready to challenge your body once again.
Many endurance athletes end their season with a week off and many weightlifters will take a week off from their program every four to eight weeks. It's also common for runners and cyclists to have a down week after a marathon or century as their bodies recover. This helps them transition into the next set of workouts and to keep their minds fresh and engaged in their sport. If you're setting up a training program, be it lifting weights, cardio or a combination of the two, schedule at least one recovery day into your week.
If you're a beginner, take two to three. Advanced exercisers should take a week off at the end of your season or every two to three months. According to M. That said, I love that halfway through the program we are completely mixing things up. The change is very welcome and I expect that it will make it that much easier to keep going for another month. However, I feel like this week of rest may have set me back slightly and left me unprepared to start on the max workouts of month 2.
But in the end I decided to trust the program and stick to it. I suggest you do the same. With my diet being so low in carbs, I was worried that I might not have enough energy to complete these max workouts. I was as giddy as a schoolgirl on Monday. It had been 21 days since I had last taken the fit test and my body measurements, and I was really anxious to see where I stood.
I will save the details for a follow-up post later today, but rest assured, the results were huge! In the morning I performed the fit test and was shocked at just how difficult it remains. It truly tests your limits and could be an entire workout routine in-and-of itself.
And then in the afternoon I followed up with the dreaded max interval circuit. As mentioned above, I was overwhelmed with an odd feeling while trying to complete these workouts.
I definitely had the strength and energy to keep going, but my body kept telling me to stop. I was left fighting against the voice in my head. Level 3 drills?! I was only able to complete half of them. On top of that, the wide in and out abs left my hip flexors wrecked. Power push-ups and balance push-ups were no walk in the park either, and I could hardly even get off the floor for the diamond jumps!
Ok, I guess I am exaggerating a little bit here, but max interval plyo was brand new territory for me. This was probably the most difficult workout to date. That said, I think it is my new favorite routine. I look forward to these strength exercises the most as my body can definitely use it. It is a nice workout — about 28 minutes of straight cardio where the only rest you get are the few seconds Shaun T takes to explain each move.
But as always seems to be the case for me, there was one move that really worked me over — those damn diamond jumps! Is it okay to skip ahead to month two? Skip the recovery week? I honestly think that both are difficult, and each will get you amazing results in a short time if you follow the program. P90X is going to have harder strength training, and Insanity is going to have harder cardio training.
Since I enjoy strength training, I found Insanity to be much harder. I ran times a week miles after insanity.
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