- Exercise & Fitness
The Health Benefits From Taking a Break In Pilates
Doing Side Planks on the mat
Give Your Body Some Downtime
Everybody needs a break now and then from Pilates. It doesn’t hurt to take some downtime or try something different. For example, you can mess around with new sports, keep workouts short, or skip the gym altogether when you’re in the mood. If and when you feel like it, just exercise and do whatever you want to do. Taking days off is encouraged.
After every season, take a serious break to prevent cumulative fatigue caused by long-term training. If you return too soon, you won't recover from that built-up fatigue, and you’ll virtually guarantee a sub-standard performance later. There are many benefits from easing up and now on setting aside our gym and sports routines precisely, so we could return stronger than ever.
What Doesn’t Kill You Makes You Stronger
On the road, at the pool, or at the gym, we’re not actually getting fitter. In hard workouts, we apply a stimulus that elevates our heart rate, breaks down muscles fibers, causes the adrenal glands to secrete the stress hormones adrenaline and Cortisol, and generally tells our body that the status quo won’t cut it anymore. The body gets to work repairing tissue damage, strengthening the heart and other muscles, restoring depleted fuel reserves and getting better at transporting oxygen through the body, making itself a little bit more efficient and stronger than before, while we eat and sleep. By stressing the body to stimulate change, and then letting it recover and adapt—by training carefully and modestly, you stack up these little adaptations one on top of the other, until you find yourself fit enough to resume your Pilates workouts. You don’t completely recover between workouts, when some of the fatigue stays with us, gradually accumulating during long periods of intense training dedicated to our favorite sport.
While two months of rest isn’t usually enough time to get you fully recovered to shed 100% of that fatigue, it’s suggested that you take it easy for a month or two, which is plenty for nonprofessionals. As for how long your break should be, it depends on how hard you’ve been working out. Taking a long break doesn’t mean getting overly friendly with the couch. Don’t consider lung-busting interval workouts, and most of all, stay away from your primary sport from Pilates; but steer clear that’s resembling a training plan. Look for sports that keep you in similar shape, but with a different mental focus, or that will build up some attribute useful in your main sport instead.
The Telltale Signs of When You Need a Break
Fatigue or physical exhaustion. Soreness that won’t go away. Dreading your workouts.
Poor performance. Not able to progress in your workouts or feeling unmotivated or bored. An injury or illness. You can’t stand the thought of exercising.
When to Take a Break
You may reach a point where you’re tired, bored or need a break. Or you may get sick, go on vacation, or some other life event takes you away from your workout routine. When you take that break, it just may be what you need to rest, recover and rejuvenate. Whether it’s a few days off or a full week, many serious exercisers and athletes regularly schedule a week off every 8-12 weeks. It takes more than a week to undo your hard work, so don’t be afraid of taking a break if you’re tired a sore.
Consider these factual tidbits. Aerobic power can decline about 5-10% in three weeks. To completely lose the gains you’ve made, it takes about two months of inactivity. During the first three weeks of inactivity before it tapers off, extremely fit exercisers will experience a rapid drop in fitness. Muscular strength and endurance last longer than aerobic fitness. For weeks or even months, muscle retains a memory of exercises. There’s no hard and fast rule about how many rest days to take or when to take them. Listen to your body for signs of over-training and to your mind for signs of boredom or exhaustion. That’s the key.
It’s important to ease into your workout, so you avoid injury and misery, if you do find you’ve taken a longer break than you really wanted. It won’t take very long for your body to get back to where it was before your break, when it might feel you’re starting over. No matter how long it’s been since you’ve worked out, getting back on track is always possible. So don’t give up.
Try Something New
With more energy and enthusiasm, taking a few days or a week off may be just what you need to get back to your workouts. Try different activities you usually don’t have time for, when this might be a perfect time. Try taking a long walk, try a yoga class, stretching, a long, easy bike ride, tossing a Frisbee or football, or leisurely working in the yard.
The Pilates Ring can be Versatile to any Pilates Routine for Your Practice
Why I Took a Break From the Gym
Toward the end of 2015, I took a six-month break from going to the gym for my water aerobics, Pilates, and yoga classes. Around the time my one-year membership lapsed by the due date, it happened before I took the winter months off. Due to my leukopenia, when my white blood cell count was abnormal, I rested and took time for myself. I also dealt with a cold and didn’t want to expose others. Last spring, I returned to water aerobics first, since I fell and tripped on the sidewalk walking home on the way to church. I sprained both of my knees and elbows and went to the gym part-time. After the swelling went down, last summer and fall, I went to Pilates and yoga class. I’ve passed on the Thursday yoga class, and my two Hydro Pilates classes, and went to the gym, three days a week instead of five. What a difference it did make.
Though I had trouble with balancing poses like the tree pose and the planks, I’ve bounced back and gotten stronger on doing various yoga poses and with my Pilates routines. That’s what my instructors told me last year after class, even if I didn’t do any home practice. I’m glad I’ve rested when I did and took that break when I needed to.
Take It Slow
Whether at home or at the gym, here are some exercises you can do before you return to Pilates at the gym. This week, you should do this with the Pilates Ring. Warm up with the hundred on your backs and then on your stomachs, while having the Pilates ring in your hands. Turn and rotate them one way and then in the opposite direction. Do the single leg stretch, double leg stretch, criss-cross, and single leg stretch on the mat. Follow it up with the Planks and Side Planks on both sides, then roll like a ball, and then do two Swimming cycles. Continue with side sashay and reverse side sashay, bicycle and backpedal, the hot potato, and the double leg kick. Cool it down with the spinal twist, the Mermaid stretch, the Forward Fold, Cat-cow, Downward Dog, and the Pilates stance to finish the routine.
The Pilates ring has been used a lot during my Pilates class at the gym for the past 2.5 years. Next week, you should do the same routine without the ring to get into the swing of things. See how it feels!