Make Rest Part of your Workout Routine
Rest is an important component in a well-planned strength training program. The short rests that you take between sets during a work-out, and the time you take off between work-outs, both give the body a chance to recover and restore itself.
It is the period after your workout you reap the benefits of your hard work. During a strength training workout microscopic tears actually take place within the muscle belly. With proper rest, the muscles' physical response is to increase the size and number of contractile proteins within the muscle fiber. As a result, the muscles' fiber size and strength both increase .Without adequate rest ; your strength may not increase, the muscles won't heal and the potential for injury increases.
During your workout you also need to rest in between your sets.As a rule of thumb, the closer a repetition gets to the 1-RM (single repetition maximum); the more the rest period between reps should increase. Use the chart below to determine how long your rest periods should be.
TABLE 1. Recommendations for Correlating
Length of Rest Period With Resistance Used in
Strength Training
|
Rest Period
|
RM Resistances
|
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<1 min
1-2 min
2-3 min
3-5 min
>5 min
|
>13 RM
11-13 RM
8-10 RM
5-7 RM
<5 RM
|
RM = repetition maximum
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THE PHYSICIAN AND SPORTSMEDICINE - VOL 31 - NO. 8 - AUGUST 2003
Your RM resistance (the amount of times you can lift the weight) will depend on your goals. For body building, use heavier weights (therefore less reps.) and for definition and toning use lighter weight. Remember the over-riding rule ---let your body be your guide.
So the next time you go to the gym -- rest your way to better results !!!!!!!
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