Mar23, 2005 Volume 2 No. 6

With the advent of Spring as few days age makes it easier for us to feel the need to rejuvenate and restore ourselves. Take some time everyday to restore your body, mind and spirit.

Enjoy the newsletter and have a Blessed Two Weeks!!

Cathy Morenzie

Inspiring Quites on Rest and Renewal

“Take rest; a field that has rested gives a bountiful crop” ( Ovid 43 B.C. to 17 A.D.)

We must always change, renew, rejuvenate ourselves; otherwise we harden" (Johann Wolfgang von Goethe)

If you watch how nature deals with adversity, continually renewing itself, you can't help but learn" (Bernie Siegel)

"Rest when you're weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work." ( Ralf Marston)



Make Rest Part of your Workout Routine

Rest is an important component in a well-planned strength training program. The short rests that you take between sets during a work-out, and the time you take off between work-outs, both give the body a chance to recover and restore itself. 

It is the period after your workout you reap the benefits of your hard work. During a strength training workout microscopic tears actually take place within the muscle belly. With proper rest, the muscles' physical response is to increase the size and number of contractile proteins within the muscle fiber. As a result, the muscles' fiber size and strength both increase .Without adequate rest ; your strength may not increase, the muscles won't heal and the potential for injury increases.

During your workout you also need to rest in between your sets.As a rule of thumb, the closer a repetition gets to the 1-RM (single repetition maximum); the more the rest period between reps should increase. Use the chart below to determine how long your rest periods should be. 

TABLE 1. Recommendations for Correlating
Length of Rest Period With Resistance Used in
Strength Training

Rest Period

RM Resistances

<1 min
1-2 min
2-3 min
3-5 min
>5 min

>13 RM
11-13 RM
8-10 RM
5-7 RM
<5 RM

RM = repetition maximum


Your  RM resistance (the amount of times you can lift the weight) will depend on your goals.  For body building, use heavier weights (therefore less reps.) and for definition and toning use lighter weight. Remember the over-riding rule ---let your body be your guide.

So the next time you go to the gym -- rest your way to better results !!!!!!!


Restore your Mind - Take a Mental Vacation

I just came back from vacation. It was wonderful, exhilarating, restoring, peaceful and magical. The best part was that it took about 2 minutes, I didn’t even have to leave my home and it was absolutely free.

It you’re feeling overwhelmed and stressed out, take a couple of minutes and visit one of these amazing websites- you’ll be glad you did. Take a mini vacation and enjoy the calming, inspiring words and animations that will give you a positive lift whenever you need it.

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