By not having 'rest' days.....

[lockdownmu]

I'm one of those rare people (maybe not so rare now) who enjoys exercise. The actual bit not just the feeling after.
Typical week would be day one: 30 minute interval run, 20 minutes weights or functional training, stretches or yoga.
Day two: 30 minute spin class, 30 minutes yoga
Day three - same as day one
Day four - same as day two.
Five: might do longer run still some weights
Six: day two
Day seven: may just do a bit on the bike and yoga not always weights.
I do get DOMS when I change my workout and I do eat well and drink lots of water.
I take a multivitamin and only drink Friday and Saturday nights - half a bottle over each night.
Husband doesn't drink.
Have exercised around my DC (7 and 11) - hi out early and do a bit of the yoga stuff at lunchtime.
This is my lockdown routine - if I were commuting into the city I would need a rest.
Am I damaging my body but not doing complete rest days.
Does anyone know of any scientific papers if I am doing it wrong?

It’s making me tired just reading your post. Good on you for being so disciplined!

I would say your weights are not heavy enough, because otherwise you'd get way more DOMS and thus have a need for a rest/stretch/gentle swim day.

I can cardio all week long with no problem. But properly weight-lifting? Your muscles grow in the resting time, so you do need a rest day with weight lifting.

but it depends why you are exercising. If it's for a good feeling and heart/lungs, crack on as you are - I personally wouldn't see a need for a rest day there.

If you are looking to get stronger, I'd look at your weight regime and get lifting more. Women often overdo the reps and lift low weights because of a fear of bulking. But to build muscle you need the heavier weights and fewer reps routines. Building muscle is good and doesn't bulk women up.

I usually take one day of the week as my rest day.( sometimes 2 though this is usually not by choice as such)
I do weights one day
Cardio the next
and will work legs one day and upper the next somewhere in the 6 days I workout.
I do not like to miss a day but I do think it is needed and with everything getting back to normal work wise for me I do not have the same amount of time to exercise anymore, so a rest day isn't always by choice

I think it depends why you are doing it.

You could try some yin yoga one day for myofacial release, relaxation and the kind of "discipline" bit of what you get from exercise, or walk outside one day for the light, low impact heartrate lifting fresh air. So you have that sense of being active for your wellbeing.

christmas I'm not into heavy weights -I do body weight, bands, 5kg weights but heavy repetitive stuff. I use a 12kg kettle ball.
I was up to 40kg deadlifts until just before lockdown but I have a nerve which can twinge in my shoulder - in fact that's got better over lockdown.
It's a thing that happened during my first pregnancy and I normally get it massaged once a month.
I'm going to try and mix things up maybe if I up my exercise every other I might need proper rest days

Not everyone gets DOMS. My 1RM on dead’s is 61.5kg and I lifted 58.5kg x 4 a few days ago (no rest in between the 4) and have not got DOMS. I very rarely do. Similar for my recent bench session.

However, OP I don’t think the lifting you’re doing needs rest days, especially as you aren’t working the same muscles groups every day.

It isn't a competition between yoga and weight lifting - people are pointing out that, unless it is restorative or yin, yoga is not a suitable rest day activity - it can be very challenging. Yoga practitioners get fed up with people dismissing yoga as easy, when it actually involves a great deal of strength and discipline.

I agree that it sounds like yin yoga would really suit you for a rest day. It is intense challenging in a different way and will complement your other exercise.

Could you elaborate on 'heavy repetitive stuff'?
You'd likely benefit from more intense weight sessions and a bit less cardio.

Are you scared of putting on weight if you let up?
Are you eating enough to fuel your work?

If you feel extremely uncomfortable at the idea of missing a session, that's worth examining. Many people get into this pattern - I was there a few years sgo. Sometimes I'd be in the position of 'slipping up' and doing 7 days a week rather than 6. I wasn't eating enough either and my energy suffered as well as my hormones. My hair started clumping out.

You might be surprised at the strength you can build if you back off a little, concentrate on the strength training and eat enough. You do need to give your body time to recover and fuel to build.

@lockdownmu

This jumped out at me:

If I wasn't able to exercise I wouldn't be happy.

I think you're at risk of becoming addicted to exercise, which is a very real thing.

see here

lockdown I ask this without judgement.. why did you post this?

Has someone been critical of your routine? Is something hurting? Did you read something that is causing you to question your routine?

Personally, I feel we all need to listen to our bodies and no single workout plan is right for everyone. Alternating muscle groups seems sensible but also having other activities that release the same endorphins as exercise. Imagine if you were injured and unable to exercise.. what would you do to feel good?

It’s all about balance!

It depends what your goal is really. If you are on a maintenance/cruising program, your current program is absolutely fine.

If you are trying to push yourself and are training for something specific, you are better off having rest days, and really hard training days.

I think you're at risk of becoming addicted to exercise, which is a very real thing.

what's wrong with that? Exercise IS addictive. As long as you don't cancel all your life, it's fine.

I can think of so many people who are never available for evenings out because they are "training" the following day. Much better than slobbing in front of the tv if you think about it.

Not worried about putting on weight. I started exercising years ago to put on weight.
If I don't exercise I don't feel as hungry.
I do love the appetite exercise gives me.
I like that it makes me feel in control - I wonder if I hadn't exercised whether I might have suffered the last few months.
I guess what is bothering me and why I've posted this is I've started working again after being furloughed and while home schooling was okay I've noticed my energy levels are suffering now I'm back working (30 hours a week).
I want to find some balance but I don't want to ditch exercise.
I think I'm going to try and ease off every three days and see if that help.

You aren’t giving your body a chance to heal, work outs rip and pull muscle, you need the rest day for repair.

I try to take one “rest day” a week, but I’d still go for a 1 or 2hr walk on those days

I don’t vary things like you do, I play tennis (which technically is a combination of HIIT/Cardio and strength ) and yoga once a week.

There is something really nice about pushing yourself to your limit and a bit of muscle pain and I miss that on days I don’t get my “fix”

Just listen to your body

You sound like you have a very balanced approach

If you have a sedentary modern life, 1 hour a day is actually not that much at all. We make it sound like it's a monstrous regimen exercise but is it really?
I am not trying to put you down OP, I think you are doing amazing. I am just saying that this concern about "rest day" when you actually don't do that much is a very modern thing.

You can take the Sunday off, but for most people, that's still the day you go on a bike ride or a hike with the kids. It feels like a rest because it's not your actual exercise, but you can still walk or cycle for miles without thinking about it.

What @LordEmsworth said - you are ripping the muscle fibre which then repairs, which it can’t do if you never stop & allow it to. Also not allowing your body to repair means your immune system will be weaker as a result. Lastly the ‘wouldn’t be happy’ if you didn’t exercise comment would concern me as an ex-PT, was your previous weight issue caused by an ED?

@SantaClaritaDiet, I agree with that

My dog does not have rest days , it’s not necessary or good to spend too much time sedentary

Very few people exercise enough, as it is

Sounds fine.

You're not so rare - literally millions of people enjoy exercise!

You seem concerned enough to ask on MN.
Maybe ask your GP next time you visit.
I wouldn’t ask a trainer as they might have a vested interest.

lockdown you have been through the mill with homeschooling and furlough. I completely get the exercise to feel good mantra, but perhaps try headspace or meditation or something creative as a way of alternating the highs?

I worry you will feel burnt out and exhausted if you apply a lockdown routine to a work routine. Work hard, but make sure you enjoy it!

Ps.. I think you are on to something with the ‘control’ thought.. apologies the counsellor in me coming out!

Whilst santaclarita has a good point, you would still be better off working harder on your workout days and having rest days to get more exercise in. In our hunter gatherer dats we would have walked a lot - some days many miles, other days fewer, some days none at all. We would have had quicker bursts of sprinting, rather than running over long distances. We wouldn’t have sat or slept on furniture or worn cushioned shoes and would have all been able to squat and stay down there easily and comfortably. We would also have climbed. This is the sort of activity we should be doing everyday as a matter of course - not intense HIIT style workouts with lots of repetitive actions. That sort of exercise can cause injury over time if you don’t rest - your tolerance reduces if you don’t rest and increases if you do.

I am currently sitting down with my leg strapped up in intense pain. I have wrecked my knee by not taking any notice of the need for rest days. I felt fit and strong until the day my knee joint gave out. It's not really fixable. Damage to both bone and cartilage. Over use injury.

Take rest days.

You sound like you are addicted to exercise.