Time to take it back a bit! (Training decrease period)

Hello there!

It seems like a great time for a decrease in intensity so that everything can feel nice and recovered. I am not feeling exhausted, but can tell that a training decrease would do a body and mind some good, at this point.

Recovery periods are very important and although some personality types may not like the idea of taking breaks or training decreases from “regular” training; it’s always a plus to go back after a recovery period and feel fresh, stronger and better able to perform than before.

I was beginning to feel a bit less energetic during training which indicates to me that it’s a good time to take things back slightly for a week or so.

Your body knows what it needs, listen and it will thank you in an awesome way.

There are many more, but here are some signs to look for that may be your body’s way of telling you that a break or a slight to major decrease in training may be a good idea:

  • Sore joints
  • Difficulty recovering between workouts
  • Difficulty recovering between sets compared to what is normal for you
  • Unstable moods
  • Depression
  • Sleep interruptions and/or difficulty falling asleep
  • Inability to concentrate or difficulty concentrating
  • Irregular menstrual cycles
  • Decreased sex drive
  • Weakness during training
  • Fatigue

Some of these things can also be symptoms of other problems. If after a nice rest or training decrease, there are still “different” things going on, go talk to whomever you trust with your health and wellbeing.

A full-body circuit will be followed 3 days per week for a week (maybe even 2) along with yoga and Chek Zone movements. An increase in Zone movements always leaves me feeling recovered and refreshed.

Click Here for a great article with more information on Zone Movements.

Instead of breaking a training session into 3 “circuit type” portions repeated 3-4 times each (this is how most training days for this program have gone), 1 slightly more thorough circuit was chosen, performed 3 times and followed by 30 minutes of yoga and zone movements.

A sample of  the circuit done today:

Thorough dynamic warm up for upper and lower body. (Click Here for a sample dynamic warm-up.)

Movement 1: Close grip chin-ups

Sets: 3

Reps: 8

Rest: 10 seconds before moving to 2

Movement 2: Dips

Sets: 3

Reps: 8

Rest 10 seconds before moving to 3

Movement 3: Split Squat Jumps

Sets: 3

Reps: 12 per leg

Rest: 10 seconds before moving to 4

Movement 4: Swiss Ball Hamstring Curl into Hip Bridge (4 second hold at the top of each rep)

Sets: 3

Reps: 6-8

Rest: 10 seconds before moving to 5

Movement 5: Swiss ball pikes

Sets: 3

Reps: 10

Rest: 120 seconds before returning to movement 1

This is still a bit challenging, but being less intense than the other program, along with the relaxation movements, it feels like it may be a great fit for now.

If a chosen workout still seems like a bit much for your rest week, take it back even more. Everyone needs a break sometimes and there is nothing wrong with that.

I am off for now. Have a great night!

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