frequency or intensity?

[mel_s12]

Hey people!
I have 3 months to boost up the fitness a notch until my next fitness test for work. We do a shuttle run beep test and muscular testing for push ups, situps, pull ups, vertical jump..etc. I've been doing 3 cardio sessions a week and 2-3 weight workouts a week. I picked up the intensity for cardio a few days ago and did 12 x 100m sprints and a few with a 20lb weight vest. Well now my body feels so sore that I had to take a rest day yesterday and feel like i could use another rest day today, but at the same time it's making me feel guilty for not exercising everyday.
So what's the verdict.. exercise everyday or pick up the intensity and recover even if it takes a few days to do so?

[Revvell]

The best thing to ease soreness is to do more. Not as intense yet, you'll find the soreness is less the more you move. Change up; make it play.

You ever see children take a "rest day" no matter how hard they play?

[mel_s12]

Thanks Revvell! How interesting. I've actually noticed a few times that working out eases sore muscles. I'm just worried about injury or burnout. I need to work hard expecially for the next little while.

[Johnny B]

Certainly doing a light day of work can aid in easing the soreness and keeping the neural paths primed. But it's certainly not responsible to push yourself "hard" every day; at least not without scheduling in rest and recovery.

If you've got three months, set yourself a quantifiable goal for each of the events you'll test on. Test yourself today and see where you score out, then set your three month goal and design a program backwards from there, making the test day your peak day (competition, if you will). Make sure it is progressive and make sure you program in rest and recovery (the absence of which will set you up for burn-out and injury down the road).

[Revvell]

Thanks Revvell! How interesting. I've actually noticed a few times that working out eases sore muscles. I'm just worried about injury or burnout. I need to work hard especially for the next little while.

Burn out is when people keep the intensity the same and don't have fun doing what they're doing. Change up, play, enjoy! Become a child again. My friends have been keeping track and they've done well over 1000 CONTINUOUS days of play with body-weight movements, kettlebells, Indian and Iron clubs, mace, rope and more. Can check 'em out on YouTube ~ Zenkahuna.

[spicyfull]

Try Walking or Stretching.