Step 9 is all about covering both ends of the fitness spectrum. What I mean by this, is that even though it is important to exercise intensely and train with a purpose, it is also extremely important to take time to rest and let your body recover.
I find that most people seem to forget that your body recovers and repairs during your "down time". This is a time of growth, when your body repairs the tissues that you damaged, assuming you are exercising hard enough!
Oftentimes I see individuals who wish to "intensify" their training programs by making workouts longer, as well as working hard for 6/7 days a week. Unfortunately, this may do more harm than good.
I personally believe that if you wish to intensify your training program, stick to 5/6 days a week, intensify each individual workout by increasing resistance/interval times/etc., but ensure that you take at least 1 day of recovery and 1 day of 'active recovery' by doing lighter exercise.
I know a lot of folks who get rolling on a momentum high, and feel as though taking a step back to recover, they are going to not only lose momentum, but also the results they have gained thus far. Fact of the matter is, the opposite is true. The time you take to rest and recover is the time the body repairs and improves.
For a general guideline, if you are exercising intensely, I would recommend at least 1 day of complete recovery a week, 1 day of lighter exercise per week, and one recovery week after every 3-6 weeks of intense exercise. Recovery weeks should consist of a week of lighter than usual exercise. I highly recommend that you stay at least somewhat active, but just tone down the intensity just a bit.
Remember that a long life-long road of exercise and healthy eating will allow you to take time off from time to time to relax, enjoy leisure activities, and let your body recover and grow!
Quote of the day:
“All our dreams can come true – if we have the courage to pursue them.”
- Walt Disney
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