Plateaus are inevitable and roadblocks are bound to fall in front of us. So what do we do when that happens? What else? We work harder. We push ourselves more and more. If you’re like me then you have done that before. And if you’re like me, most of the time things got worse. Then you start to wonder why. Why are you not getting stronger? Why are you tired most of the time. You feel like there could be something seriously wrong with you. That you might need to pay a visit to the doctor. It could very well be that something is wrong with your immune system. You might have some sort of illness, but surprisingly, it could actually just be that you need to take a week off from working out.
Working out on a regular basis with focus and varying amounts of intensity is the only way to see results. If I believe that then why am I telling you to take a week off? Well, basically because it sounds like you need it. People tend to start a workout and then quit. Start another workout and then quit until they find a workout that works for them. Unfortunately we tend to get stuck in specific workouts. We don’t want to change anything. But most effective workout routines involve what is called muscle confusion. This means that you change your workouts every so often so that your mind and body can focus on a slightly different goal. I recommend changing your workouts approximately every 3 to 12 weeks. And take a week off every 4-6 months.
Now this week isn’t your opportunity to be a lazy slob. You can and should do some light to moderate cardio with stretching. A week layoff is also a great time for a vacation. We all complain about not being able to workout properly on our vacations, so I’m saying don’t even plan on it. Work out hard and consistently for 4-6 months and take a week off while you enjoy the sights of your vacation. You can also opt for a light workout for a few days during the week, but many people tend to get carried away. If that’s you, just take it easy for 7 days. Go ahead and enjoy a bit of friendly sports competition as well. Nothing too intense, though. It may feel weird at first, but after 7 days you’ll feel amazing. By the time you get back into it, you’ll be ready to attack your workouts with a new ferocity.
I mentioned before that many people like to stick with the same workout month after month and year after year. It is possible to improve this way, but typically not as fast. One way to improve in this way is to take your lay offs a little more frequently. Every 3-4 months should do the trick. Make sure your routine is well balanced with Strength Training, Cardio, and Flexibility. Especially, make sure that your Strength Training is balanced between muscle groups. Don’t do more sets for you chest then you do for your back. You may also want to regularly include group sports into your routine for an overall athletic balance.
