To ask whose who exercise regularly (4-5x a week): how do you know when your body needs a break and how often do you take one?

[PearlBee]

I’m curious about how people who work out frequently recognise when their bodies need a rest. Do you rely on physical signs, like fatigue/soreness, or do you have a set schedule for taking breaks? How often do you find it necessary to step back from your routine?

About once or twice a month I take a day off but I only jog 1-2 miles a day. So it’s very gentle on my body.

When I did 3-5 miles a day (plus a long run once a week) I took a day off once a week. The same when I did gym and cardio classes. I think once a week is a good bet if you are doing lots.

I initially did this in a structured sports club setting, and one day "off" (or light exercise only) per week was the norm. Continued doing that out of habit as it seemed to work well. Occasional longer breaks for holidays, or if I was feeling unwell.

The simple answer is experience. I've pushed through on days my body (legs) felt heavy and tired and had a good session, other times I've ended up regretting it or not finishing. I've been training for decades now so I generally just know whether it's fatigue I can push through or fatigue that needs a rest. For me, sleep deficit of more than 2 days is usally something I can't push pass but I can train if I'm hungover or hungry whereas others find the opposite.

I had some good advice from my old running coach hears ago that when you know you can't do your planned session you have 3 options: modify it (so e.g. less distance/less pace/less intensity), postpone it and do the full session another day, or skip all alltogether.

It's hit and miss and you will get it wrong sometimes but don't be hard on yourself it's so individual!

If you do loads of exercise, there are other things you can do to support it.

For example, I’m on a diet, and upped my exercise, so I’ve started taking vitamins to support my body in the change in tempo.

If I’ve done a lot e.g. training for a running event, I get baths with Epsom salts or a long soak with oils. I’ll book a massage, get a pedicure to get my runners feet massaged and scrubbed, or I’ll just have an afternoon kip which is bliss.

What is it that you are doing OP or feel you need?