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How to use exercise rest to achieve fitness goals



  Man with muscles makes a break between the practice laps title =

Andrija Nikolic Getty Images

With the A Most of the time people are wasting gym equipment. You would never guess that "I'm too busy" is one of the main excuses for skipping a workout.

Writing text messages, socializing, answering e-mails, checking out in the mirrors, checking out others in the mirrors, posting workout selfies and monitoring how many people like their workout selfies – one can say with certainty that average gymnast spends a lot more time. "Train" as they really need.

All this wasted time has a name: unnecessary calm. And when it comes to weight training – or any other type of workout – unnecessary pause means slower gains.

The reason for this is that every strength and fitness training goal has a certain amount of rest to achieve optimal results. For example, if you try to increase muscle size (eg, hypertrophy), you do not want to rest for more than one and a half minutes between sets. Why? More than that, it reduces the amount of metabolic stress that helps to maximize muscle growth. Excessive rest is even more of a problem when trying to build muscle endurance (eg through circuit training or high repetition rates). In this case, too long a break does not optimally train the specific energy system (i.e., glycolysis) or the specific muscle fibers (type I) needed for this target.

Your move: Plan your rest periods. Do not pause longer than 30 seconds between sets if your goal is muscle endurance (2 to 3 sets of 12 to 15 reps on less than 67 percent of your 1RM). For hypertrophy, you should take between 30 and 90 seconds rest (3 to 6 sets of 6 to 12 repetitions at 67 to 85 percent of your 1RM). And in terms of strength or strength, the sweet spot for recovery is between two and five minutes between sets (3 to 5 sets of 3 to 5 reps at 75 to 85 percent of 1 RPM).

Each of these recommendations is designed to give you enough recovery time to maintain a high level of performance while optimizing a variety of important adaptation stimuli (mechanical stress, metabolic stress, micro-damage) for your specific target to help you achieve it in the shortest possible time. In other words, no more wasted time at the gym – just well spent time.


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