This week I really took things easy. I needed a good long week of rest. I ran on Monday. I slept in on Tuesday, Wednesday, Thursday.
Rest is very important! I can’t stress that enough.
When you lift heavy you create little tears in your muscles. For muscle growth, these tears need to repair. Repairing happens when your body is at rest.
When you run far your body creates lactic acid, which makes muscles sore. Adequate rest and hydration helps flush the body of toxins, reducing soreness and inflammation, preventing injury.
Your body is capable of repairing itself, but it needs rest and hydration in order to do so. It is designed to repair. It wants to repair. So listen to it.
On Friday, I’m back to grind. I hit the gym hard. It was amazing how much energy I had after a couple days of rest. I worked my back and arms, by combining super sets and active rest periods into the mix.
I have come to the conclusion that I prefer circuit training, supersets, and active rest periods, oppose to heavy lifting with less reps. Simply because it gets me a lot more sweaty. However, I know there is a time and place to do each one. If your goal is to build muscle then lift heavy with less reps. If your goal is to burn fat and build endurance then circuit training, and active rest periods are necessary.
Always remember that when lifting heavy you should NEED to take at least a 1 minute rest period in between sets. You should feel so tired and out of breath that you need to take a rest before moving on. If you are able to move on to the next set then you are not lifting heavy enough.
I have completed the Livefit trainer and because I love it so much and saw amazing results I am repeating phase 2 and 3 again. This time with a closer focus on clean eating, carb cycling, lowering my sugar intake, and upping the protein shake and water intake I am also going to customize the trainer according to what my body needs.
The plan for this coming week is to continue to take it easy with a couple of heavy lifting sessions mixed in. The reason why is because my Marathon training will be starting in a week, and I want to make sure I am physically refreshed and mentally ready.
Marathon training is going to be interesting this time around because I will be training with L. This will be her first full 26.2, so I am going to teach her everything I know about running this distance. I am also going to continue weight lifting and yoga during my training. I also want to cross train on my bike. It will be hard to juggle everything, but it will be important to do so.
To all the Dad’s out there, including mine. I hope you have a wonderful Father’s Day!
Â© 2013 sweatdaily