Show During the workout itself, you stretch and work your muscles and break down muscle tissue. Then, when you rest afterwards, a biochemical repair and synthesis process allows the muscles to rebuild themselves, and thus become both larger and stronger. Your body needs this recovery period. The truth is that if you exercised every day, with no rest between workouts, it wouldn’t work as well, and you would actually make less progress than by resting between workouts. So how long is enough rest between workouts? This is actually a much more complex question than it appears to be. The answer will vary depending on a variety of factors—the nature of the workout, which sets of muscles are being exercised, your nutrition, your age, and your sleep cycles—just to name a few of the big ones. In the following sections we’ll give some general guidelines for how much recovery time to allocate after your exercise sessions.
These are just guidelines. If you are committed to your exercise and workout program, work with your coach, trainer or sports chiropractor to find a training/rest schedule that works best for you. The American Council on Exercise recommends as a general schedule several high-intensity workouts per week, with at least 48 hours in between to give your muscles plenty of time to recover and rebuild. Lower-intensity workouts may require less recovery time, and you may feel comfortable with 24 hours of rest between workouts. But whatever you choose, bear in mind that the actual strength-building takes place during the rest/recovery periods, not during the actual workout periods. If you have any questions please contact me at (703) 912-7822 or visit us at Chiropractor in Burke, VA. How long should I give each muscle group to recover?Muscle groups need 48-72 hours of recovery after resistance training sessions. Remember that the molecular response will be optimized, and muscle size and strength will increase better when workouts of the same muscle group are separated by 48-72 hours.
How long should you wait between training sessions?Studies have found that to induce muscle hypertrophy, optimal rest intervals are between 30–90 seconds (3, 4 ). Muscle hypertrophy is best achieved with moderate rest between sets, such as 30–90 seconds.
Is 24 hours enough for muscle recovery?After a relatively light workout, your muscles may be able to recover in 24 hours, whereas a more challenging workout might take two to three days. Very intense workouts might take even longer. Other factors that can affect your recovery time include: how well you sleep.
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