During training, we need to have time to rest such as rest between sets or rest to recover, because after performing an exercise, the body will be tired of both the nervous system and muscle corn.
Enough time off – simply the amount of time you feel less tired so you can continue exercising. Understanding correctly and enough about resting when working out is an essential thing for those who pursue this subject.
Therefore, you cannot ignore the useful information in this article.
How long do you need to rest between sets?
Famous fitness trainers in the world say that the time to rest between gym sets has a direct impact on each person’s results. They all believe that for each different training purpose, the practitioner needs to have time to rest between different sets.
In general, a reasonable rest time between sets is between 1 minute and 5 minutes. Below are detailed rest periods for each exercise purpose.
Gym to increase fitness
To exercise to help strengthen this fitness, experts say that the most appropriate rest time between sets is from 3 to 5 minutes.
This is because strength training exercises are quite heavy, so it requires the body to rest longer between sets to avoid fatigue. Heavy lifting exercises will force the body to come close to the limits of muscle endurance. If you’re pushing 1 to 6 heavyweights and holding the weights for 10 to 15 seconds, you should rest for 3 to 5 minutes.
Gym workout to shape muscles
For gym training to shape muscles, according to experts, the most reasonable rest time between sets is from 60 to 90 seconds. Because gym people to shape muscles often practice at a moderate weight and do not need to lift too heavyweights. Each set is best done 6-12 reps.
Gym to lose weight
For gym weight loss, the maximum rest time between sets should only stop at 60 seconds. Even in many cases, you can work continuously and switch to lighter exercises without resting between sets.
However, experts also recommend that people should keep the rest time between gym sets to a minimum, ideally about 60 seconds.
The practitioner when resting should press the clock to know if he is resting correctly or not. He explains this is because many people think they take a 60-second break, but they take a much longer break than that. Too much or too little rest between sets will make the exercise ineffective.
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Why do you need to rest when working out?
Even if you don’t train like a professional athlete, resting days in the gym are necessary. First, according to research results published in the American Physiological Society (roughly translated: American Physiological Society), resting while exercising is very beneficial for bones.
For the study, scientists at Brock University in Canada took blood samples from 15 female weightlifters during the weeks of intense training in preparation for the Olympics. They then compared them with samples taken during weeks of exercise with rest.
Surprisingly, during weeks of intense training, OPG (an anti-osteoporosis protein) levels were lower, but SOST (bone growth inhibitory protein) levels were higher.
To explain this, Dr. Panagiota Klentrou of Brock University said: “Exercising too hard has the potential to overload the body. That is the cause of the increase in SOST.
Although there was no difference in mineral density between the samples, it can be assumed that intense exercise for too long will have a bad effect on bones. However, we will need to study in more detail to understand this point.”
The above may not apply to the average gym-goer. However, these results suggest that if you lift too much weight almost every day, your bones will also be affected without you even knowing it.
This phenomenon is not too serious. However, if you keep accumulating for a long time, you will be at risk of osteoporosis. Therefore, exercising moderately and taking rest days when exercising is something worth considering.
Putting aside bone problems for a while, if you want your muscles to expand, give your body time to relax. Because when lifting weights, the small muscle tissue in the body is torn. At this time, taking a day off is essential for the body to repair those injuries.
After the muscle tissue has recovered, you will continue to practice “tearing” them. Following this progress, your muscles will expand evenly and beautifully.
How is it reasonable to rest when exercising?
Many people think that exercising vigorously from day to day will achieve optimal results. However, in reality, you don’t have to spend so much effort.
Instead, exercisers should try varying the number of beats in their set at high, medium, and low levels. You should take a day off completely after a week of training. If you are not used to “sitting still”, the practitioner should go for a walk or do a warm-up exercise.
The second thing you need to do is arrange a week off after about 1 or 2 months of training. This is to give the body time to recover and come back stronger.
Most people have events that interrupt and disrupt their training schedules such as vacations, minor illnesses, or unexpected family events. These are called natural breaks.
During that one week of rest, you may not need to exercise. However, if you can’t stay away from the gym for too long, just go to the gym but reduce the intensity of your normal exercise by half.
Practitioners limit themselves to doing too heavy compound exercises (combo deadlift and squat). Because they put a lot of pressure on your muscles. You can do light aerobic or cardio exercises such as jogging or cycling to keep up your workout routine.
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Also, don’t think that postponing weight training will bring down your performance. Because you will be surprised with your strength after a week of rest.
Bodybuilding is a process that requires a balance of both nutrition and exercise regimens. It’s a plan that requires you to work hard, but there’s still room for your muscles to relax and regenerate. Taking a break from the gym is not an excuse to be lazy, but to follow the spirit of “one step back, two steps forward”.