Importance of Rest and Recuperation Nutrition to Build Muscle Fast T-Shirts and Gym Apparel Sugar Is Bad If You Consume Too Much. Experienced trainees will need less recovery time than new trainees.
Massage is perhaps the oldest method of speeding recovery.
Contrast baths are effective at reducing muscle spasms.
Ask any professional trainer or fitness enthusiast to name some of the most important aspects of an effective training program, and you are sure to get a quite a few answers. Ranging from specific rep and set schemes to dietary and supplement recommendations, most individuals who spend any amount of time in a gym feel that they know what it takes to succeed in achieving their fitness goals.
However, few of these same people will acknowledge or even recognize the importance of rest and recovery in their ultimate success.
When you look objectively at the dynamics of how our bodies adapt to training it quickly becomes apparent how important this often-overlooked aspect is.
Importance of Rest and Recovery in Muscle Building
To allow the body to build muscle tissue, rest and recovery is essential. The two components of rest and recovery are adequate sleep each night, and adequate time in between weight training workouts.
Adequate sleep - it is important to sleep as many hours as possible each and every night. Many people don't realize just how important sleep is when it comes to building muscle and gaining weight. If you don't allow your body to get enough sleep each night, you are neglecting a very important part of your muscle building program that could completely erase all of your muscle building efforts in the gym.
Adequate rest between workouts
It is very important to incorporate "rest days" into your weight training program so that you allow time for your muscles to recovery in between workouts. Try to avoid weight training on consecutive days, even if you are targeting different muscle groups.
Don't forget that your body only builds muscle tissue when you are not weight training. Simply put, you build muscle while you are sleeping, not while you are at the gym! If you weight train and don't get an enough sleep, or train too often it can become nearly impossible to build muscle.
The Effects of Inadequate Rest and Recovery
Whether you do not sleep enough each night, or do not allow enough rest days between your weight training workouts, you will be compromising your muscle building efforts tremendously. Rest and recovery are extremely important, and should be a top priority if you are serious about your muscle building goals.
THE EFFECTS INADEQUATE REST
Getting inadequate sleep each night will play a number of negative roles that will make building muscle very difficult. Not only will lack of sleep not allow enough time for your muscle to grow, it may also:
Decrease energy levels
Decrease testosterone levels
Decrease growth hormone levels
Increase catabolic (muscle destroying) hormones
While we sleep, we go in and out of four phases of sleep. This is known as the "sleep cycle", and is very important to the bodybuilder, since this is the time at which the body releases the growth hormone. Sleep deprivation disrupts the sleep cycle, and can be responsible for the effects mentioned above.
The bottom line: inadequate sleep will essentially make building muscle nearly impossible. It encourages your body to lose muscle, and gain body fat! Not a good thing if you are trying to build muscle. Get as much sleep as you possibly can. If you are sleep deprived, catch up on your sleep.
THE EFFECTS OF INADEQUATE RECOVERY BETWEEN WORKOUTS
Not allowing enough recovery time in between your weight training workouts can result in overtraining. Overtraining will ultimately lead to an injury, slowing your muscle building progress even further.
Since you are placing tremendous amount of stress on the muscles and nervous system each and every training workout, allowing enough time in between workouts is critical. Make sure that your program allows one day rest between weight training workouts. If for some reason you have to train on consecutive days make sure you are targeting different muscle groups on each day.
The bottom line: Try to design a weight training program the allows one day of rest in between each weight training workout, and never train the same muscle group on two consecutive days.
How Much Rest and Recovery Do Bodybuilders Need?
The amount of rest and recovery a bodybuilder needs depends on many factors, but most experts agree that eight to nine hours of sleep each night, and three to four rest days per week is ideal to maximize your muscle building potential.
How Much Sleep Does a Bodybuilder Need?
The number of hours of sleep your body requires each night depends on different factors such as your daily activity level, the amount of stress in your life, the intensity of your workouts, and the quality of your diet. A bodybuilder requires more sleep then the average person because of the stress the body is put through after every weight training workout.
Recent studies have shown the getting less than 6 hours of sleep each night can seriously affect your coordination, reaction time, judgment, overall health, and ultimately your body’s ability to build muscle and repair muscle tissue. Most experts recommend that the average person should aim for a minimum of seven, hours of sleep each night.
Since bodybuilders would not be considered an average person due to the increased stresses that a muscle building program places on their body, they should aim for at least eight to nine hours of sleep each night. This will ensure that they allow adequate muscle recovery time.
Since your muscle building program will be very taxing on your body, it will need all of the rest it can get!
So, how do you determine if you are sleep deprived? The easiest way to find out if you are sleep deprived is to lie down in the middle of the day. If you can fall asleep within about 10 minutes, then you likely need more sleep every night.
The good news is, that if you are sleep deprived it is possible to "catch up" on sleep, and your body may reward you with some extra muscle growth if you do.
To catch up on sleep, Try to sleep for nine hours every night for three weeks. At the end of the three weeks, try the 10 minute sleep test again. If you do not fall asleep within the 10 minutes, then your body is likely caught up. If you do fall asleep, continue sleeping for nine hours each night for another few weeks until your body passes the test.
How Much Recovery between Workouts is Necessary?
Most experts agree that you should aim for at least one rest day between each of your weight training workouts, preferably two. So for example, if you weight train three days a week (Monday, Wednesday, Friday), then your rest days would be the other four days (Tuesday, Thursday, Saturday, and Sunday).
During your rest days, it is important to take it easy. No matter how tempted you may be to workout on a rest day, you should restrain yourself. remind yourself that your body will use your rest days to repair and rebuild your muscle tissue. Just relax and enjoy them if you are training as hard as you should be, they are well deserved!
Rest and Recovery Tips
Be sure to follow these rest and recovery tips to allow your body the time it needs to build muscle, and to maximize your bodies muscle building potential:
Aim for a minimum of eight hours of sleep each night Any less and you may be robbing your body of the time it needs to help repair your muscle tissue.
Avoid anything that will increase adrenaline levels - Watching TV, surfing the net, or performing any activity that involves deep concentration can cause an increase in adrenaline, which will make falling a sleep difficult. Try to relax a few hours before bed time and avoid any activities that you think might affect your sleep.
The workouts themselves only provide the stimulus for change; the change itself (hopefully an improvement in fitness level) takes place during the periods between workouts.
How quickly and completely this recovery takes place is resultant of many commonly overlooked factors, including specific dietary habits, supplementation, age and personal stress levels, just to name a few.
When you consider that most people spend only 4-10 hours a week working out (about 6% of your total available time each week), you can see that the vast majority of our time is spent in the rest and recovery phase.
your own Daily Personal Trainer! Today we're talking about the importance of rest and sleep.
Since roughly 80-90% of your time each week is basically spent on recovery, it helps to be familiar with the best techniques available to help maximize your regeneration between and, as a result, your performance during workouts. As mentioned earlier, several factors effect recovery rate. Here are a few to consider.
Factors That Affect Recovery Rates
Age: Older individuals will need longer recovery periods than their younger counterparts. It is suggested that around 25 years old is when most trainees will need to start to allow for longer recovery periods.
Experience: More experienced trainees will need less recovery time than new trainees will.
Fiber Type Trained: Fast twitch muscle fibers will fatigue faster than slow twitch muscle fibers.
Energy System Used: Training sessions that tax the aerobic pathway of muscular energetics (oxidative pathway) will need longer recovery periods than sessions that tax the anaerobic pathways.
Topic Of The Week:
How can you prevent soreness? Some pain is unavoidable in your quest to get a fit and healthy body, but hopefully not too much!
Psychological Factors: Never underestimate the power of the mind. Work, finances, personal relationships and basic everyday life can all cause stress. If left unchecked stress can have very powerful physical manifestations - headaches, insomnia and an increase in catabolic hormones such as cortisol, just to name a few.
Replenishment Of Nutrients: The availability of key micro- and macronutrients in a trainee's diet will have a large impact on recovery.
Efficiency Of Waste Removal: The faster your body can rid itself of the metabolic wastes generated by training the faster you will recover.
This is just a partial list, but one that covers the majority of common factors that effect recovery. Looking over the list, we can see that you have the ability to manipulate a few of these factors, some to a greater degree than others will.
For example, there isn't much you can do about your age, but you can take steps to ensure adequate nutrition.
You Can Take Steps To Ensure Adequate Nutrition.
You Can Take Steps To Ensure Adequate Nutrition.
Recovery From Exercise
Exercise recovery can be split into two categories:
Recovery between sets
Recovery between training sessions
Recovery for both depend on the energy system used the intensity of the session and the training goal. Training sessions focusing on hypertrophy, for example, will use shorter rest intervals, both between sets and training days, than a training session that focuses on absolute strength levels.
Recovery between sets is dependent on the replenishment , commonly referred to as phosphagen.
The phosphagens are energy storage compounds, also known as high-energy phosphate compounds, are chiefly found in muscular tissue in animals. They allow a high-energy phosphate pool to be maintained in a concentration range, which, if it all were ATP, would create problems due to the ATP consuming reactions in these tissues.
Your body replenishes phosphagen by using the aerobic energy system to metabolize carbohydrates, fats and possibly lactic acid into energy producing.
Exercise duration dictates how much phosphagen is depleted - for activities that last 30 seconds, 50% is depleted, 60 seconds depletes 75%, and 90 seconds depletes close to 90%.
Your body replenishes phosphagen rather quickly, however, with 50% to 70% being restored within the first 20-30 seconds after cessation of an activity (like a set) and the remainder within 3 minutes.
Adequate rest between sets is a key part of a quality training session.
Exercise Duration Dictates
Maximizing recovery between training sessions requires a multi-dimensional approach. While we'll touch on a few of these methods in a minute, now is a good time to point out that glycogen replenishment is an extremely important thing to consider when planning recovery from a training session.
Glycogen is used up during exercise and takes much longer to replenish than phosphagen does, ranging from 24 hours for after intermittent activity (like performing sets in the gym) to 48 hours for prolonged activities (like a long, continual run). The first 2 hours after exercise are very critical for glycogen replacement.
During this time your body has the ability to very rapidly restore muscle glycogen, which is why a post-workout shake high in protein and carbs is so strongly advocated in most strength training circles.
What Are The Best Supplements For Recovery?
Topic Of The Week:
The Best Supplements For Recovery!
When training you are beating your body up so it will adapt and become stronger. However during this process the body starts to break down.
Miss this window of opportunity and your recover is greatly retarded. Only a diet that is relatively high in carbohydrates can ensure full glycogen replenishment, making a ketogenic diet and other low carb diets a bad choice from a recovery standpoint.
Today the fitness professional and enthusiast has access to a dizzying array of methods and options to help speed and maximize recovery between training sessions, but random application of these tools (often referred to as "therapeutic modalities") can cause more harm than good.
One modality can not be used exclusively to help with all aspects of recovery, making it necessary to be familiar with a variety of methods and their most effective applications. Here are some of the more common methods and their applications.
This refers to rest as most of us think about it. Hard training individuals will need between 7 and 8 hours of sleep a night and most would benefit from an additional short nap (30 minutes) during the day as well.
Many things can effect sleeping habits and those who do not get adequate sleep on a very consistent basis will compromise their recovery. Sorry folks, there's just no getting around the need for sleep in order to maximize your fitness potential.
Don't let the word rest fool you here, this actually refers to using light activity to hasten recovery, most notably your cool-down period. By taking 10-20 minutes after working out to do some light aerobic activity and stretch you help to boost your recovery immediately.
Consider this - 10 minutes of light jogging (no more than 60% of estimated max heart rate) will help remove around 60% of the lactic acid built up in your muscles, another 10 minutes will clear out an additional 25%.
If you don't cool-down, it can take up to 4 hours to completely clear the lactic acid and other metabolic wastes from the muscle tissue. Stretching helps as well to "wring" the metabolic wastes from the muscle tissue in addition to helping to restore the muscles to their normal length.
Active Recovery: The Secret To Maximizing Your Training!
Active recovery will assist you in taking maximum advantage and prepare you mentally for your next strenuous workout. Learn what this type of recovery is.
Besides your warm-up, active rest also refers to light workouts between heavy ones and periods of less structured training in a periodized program. Light activity will speed recovery faster than complete rest alone.
Massage is perhaps the oldest method of speeding recovery. It has been used for thousands of years (at least that's as old as the records go) and is one of the most accessible and useful methods available.
It can be used almost anywhere and can be applied by the trainee in many cases. Instincts tell us to rub on a sore or aching body part, and for good reason.
Massage can be used to help speed recovery between sets as well as between training sessions. It is used to increase blood circulation, reduce muscular fatigue, lower excessive swelling, stretch muscle adhesions and knots and increase lymphatic circulation.
Massage Is Perhaps The Oldest Method Of Speeding Recovery.
Method Of Speeding Recovery.
Trainees should seek a massage at least once every few weeks. Check your area for massage schools; massage students have to do countless hours of massage training to receive their certification and most schools will offer clinics in which people can receive an hour long, full-body massage. If available, make sure to take advantage of massage to help speed your recovery.
Try to avoid physical activity close to your bed time - Late night workouts are generally not a good idea, nor are any activities that will increase your heart rate. Elevating your heart rate before your bedtime can make it difficult to fall asleep. Try to limit your activity level within three hours of your bedtime.
Do not eat large amounts of food before you sleep, and try to avoid consuming carbohydrates-Eating too much food before you sleep means that the digestive system will be working hard while you try to sleep. This can make it difficult for your body to get in to the state of deep sleep that it needs to repair muscle tissue. If you need a snack before bedtime, try to eat something small that is high in protein that is easy to digest.
Get on a consistent sleep schedule - Try to get to bed and wake up at the same time every day. A consistent sleep schedule will help improve the quality of your sleep.
Do not weight train on consecutive days-Try to allow at least one day in between weight training workouts, even if targeting different muscle groups.Your muscles and nervous system need this time to repair themselves.
Rest and recovery is extremely important part of your muscle building program.A bodybuilder needs at least eight to nine hours of sleep each night to maximize the body’s ability to build muscle. Lack of sleep is responsible for a number of factors that will hinder muscle growth including a decrease in anabolic hormones, an increase catabolic hormones, and a decrease in energy levels. Ultimately it will become very difficult to build muscle with inadequate sleep.
Incorporating rest days in to you weight training program is also very important, since your body uses these days to repair and rebuild muscle and connective tissue. Not allowing enough rest days, or weight training on consecutive days can result in overtraining and injury.
When designing your muscle building program, make sure that rest and recovery is not overlooked. Rest assured (no pun intended) that your body will reward you for your efforts.
Application of heat has many forms, from simply taking a hot shower to sophisticated methods such as ultrasound.
Heat will increase the blood flow to the targeted area (sometimes as much as doubling it) with obvious benefits for waste removal and speeding the delivery of vital recovery nutrients (like amino acids and vitamins).
Heat should not be used immediately after training or in the case of acute injury or trauma. Heat should only be used after the edema has gone down a bit, usually 3-4 days after the initial injury.
Seven to ideally eight hours of sleep each night will not only keep you healthy and more energetic, but also will ensure that bodybuilding gains keep on coming.
Cold therapy is another of the more popular and accessible therapeutic modalities. Its main benefit is localized pain relief without the aid of drugs. Cold therapy comes in a few forms, most commonly a cold bath or ice.
Applying cold to traumatized tissue will reduce spasms and increase local blood flow, levels of oxygen and metabolism.
Applying Cold To Traumatized Tissue Will Reduce Spasms And Increase Local Blood Flow, Levels Of Oxygen And Metabolism.
Applying Cold To Traumatized Tissue Will Reduce Spasms And Increased Local Blood Flow, Levels Of Oxygen And Metabolism.
For fastest results it is suggested that you apply the cold immediately after training and every 20 minutes for no more than 2 hours. Best results are seen in tissues that require longer regeneration periods like fast-twitch muscle groups and tendons.
Best if used before an injury becomes severe, contrast baths are very effective at reducing muscle spasms and decreasing pain.
The most common theory on why contrast baths work so well is that the changes between vasodialation (heat) and vasoconstriction (cold) cause a "pumping" action in the muscles and helps speed waste removal and nutrient delivery. However it works, contrast baths are a great tool.
Contrast Baths Are Very Effective At Reducing Muscle Spasms And Decreasing Pain.
Contrast Baths Are Very Effective At
Reducing Muscle Spasms And Decreasing Pain.
Recommendations include starting and ending with cold, spending 3-4 times longer on heat treatment compared to cold treatment and keeping sessions to no longer than 20 minutes in length. Many options exist for the heat and cold therapy and one combination is not necessarily better than another.
These modalities are based on the ancient Chinese concept that energy flows along channels called meridians through the body.
A disruption of these meridians, either through stress or improper diet, can interfere with just about every bodily function, including those that effect recovery. Reflexotherapy is a means of restoring that flow and promoting healing and harmony in the body.
While both methods make use of key points along the meridians, acupuncture uses needles and acupressure simply uses direct pressure from the fingers.
While western doctors have been slow to accept these methods, as research and real world evidence grows it is becoming more and more common and accepted.
While not usually considered therapeutic, nutrition plays a huge role in the speed and completeness of recovery.
Your body needs raw materials to repair and restore bodily systems stressed by training and without adequate nutrition those materials will not be available. Vitamins, minerals, water, protein, carbs and fats must all be present in proper amounts in order for the body to fully recover from training.
Your Body Needs Raw Materials To Repair And Restore Bodily Systems Stressed By Training.
Your Body Needs Raw Materials To Repair And
Restore Bodily Systems Stressed By Training.
A deficiency in even one key nutrient could slow this process down greatly, if not grind it to a complete halt. Proper nutrition can not be stressed enough when talking about the overall success of a fitness program and most trainees' frustration about their lack of progress can be traced back to this recovery factor.
Stress, as mentioned earlier, can have some very serious physical manifestations if left unchecked.
Relaxation techniques can help to greatly reduce stress and minimize these physical problems. Excessive muscle tension and an increase in catabolic hormones are two of the most common physical problems that can slow down recovery.
Perfecting Your Figure!
The Importance Of Relaxation!
In her fifth episode, watch Figure Pro Ava Cowan sit back and relax! Learn how to find balance in your life, recharge and refocus, and learn the importance of relaxation!
Watch More From This Series Here.
Techniques such as yoga, visual imagery, meditation, Tai-chi, breathe control and positive self-talk, just to name a few, have been used by progressive trainers and their clients to reduce stress related problems and greatly increase recovery.
Intelligent use of a few or (preferably) all of these therapeutic modalities will result in what has been dubbed by some "permanent recovery". This is the point where your body is able to keep up with the demands of your training program and fatigue is minimized.
If permanent recovery is not taking place fatigue will become more and more of a factor, eventually leading to overreaching and then the dreaded enemy of gym goers every.