Dad Fitness: Get Some R&R- Rest and Recovery

Despite suffering from some pain in my right shoulder I still managed to get to the gym today.

With my wife working I dropped Matea off to my moms for an hour. She loves to have her visit and with my Dad Fitness workouts only being an hour, 3 times a week it isn't a big hassle.

My right shoulder has been acting up the last few days. I haven't had any shoulder pain in a long time. I don't remember doing anything specific. I just think it soon maybe time for a week off from the gym.

I usually try to take a recovery week off from the gym every 8-10 weeks just to give my mind and body a little rest from a couple months of hard training.

You can still do some light bodyweight workouts and stay active during your week off from weight training, just stay away from intense workouts.

I also find this a great time to try some different activities during my would-be workout time or even catch up on some reading as well as plan my next phase of Dad Fitness Workouts.

Today I started a new set of workouts and plan on doing them for the next 3 weeks if my shoulder don't get any worse.

Day 1 is Max Effort Upper Body

Day 2 is Max Effort Lower Body

Day 3 is High Rep Day Upper Body

Here was my workout for today. I was able to do these exercises without much discomfort.

Max Effort Upper Body

Barbell Floor Press, 1 max set of 3-5 reps
Decline DB Press, 4 sets of 6-10 reps
Chest Supported Barbell Row, 4 sets of 10-15 reps
Bent Over Lateral Raise, 3 sets of 12-15 reps
Cable Crunch, 3 sets of 8-12 reps

Here is a fitting article for today's post.

Get Some R&R- Rest and Recovery
By Sean Barker,CPT

It happens to us all every now and then, even the most passionate of trainers. We reach a point in our workout when we lack motivation to train, eat right and we feel tired or come down with the flu.

These are usually the symptoms of over training or lack of recovery. But it is not always solely based on "over training". It's usually a combination of a lot of things. This is mostly based on the "Training Triangle". Training, Nutrition, Recovery.

You're probably training too much, too often. Not getting enough of the proper nutrients your bodies needs to recover from hard training. Then recovery is short changed by the lack of the first two. Also, doing the same routine for a long period of time will make you mentally stale as well as physically. Most experts agree that you should change your workout routines after every 4-8 weeks. Then you should also take an entire week off from hard training every 8-10 weeks.

When this happens it's time for change. Usually this means taking some time off from the gym. You will need more than a couple days; usually a week or two is needed. This will give your mind and body time away from the gym to regroup. After a week or two away you will be anxious to get back into the gym and hit it hard for another couple months. But, before you do you should change up your workout program. Whether it's exercises, or the days of the week, this will keep you mentally fresh to attack your training.

So when your body starts to tell you it wants a break from your weightlifting workout, listen to it!

It's the only body you will ever get...