Importance of Rest in Workouts
July 13, 2009
When planning a workout, many spend lots of time researching what type of exercise they should do but forget to schedule much needed rest periods. It is important to plan out your exercise regime and rest time. Rest plays an important role in our workouts.
Different workouts need different rest periods, so you need to match your goals with the program.
Total CNS output
The most important factor in calculating the best possible rest periods is the expected output level of the CNS (central nervous system) that you will need during the course of each exercise set. For example, if you are using heavy weights or are focused on muscle mass increase, the required recovery time may be nearly two to three minutes
Bodybuilding on the other hand involves a modest amount of weight lifted for 8 to 12 reps. This does not affect CNS to such an extent and a rest period of 30 seconds to a minute may be adequate.
Hormonal release.
You have to consider the hormonal changes you wish to bring about. Rest periods influence the release of hormones.
A rest period of 30 to 45 seconds is needed to boost growth hormone output. Resting for sixty seconds or so allows the nervous system to fully recover.
To release testosterone, studies have shown that the best results are achieved by training with a distinctive hypertrophy rep scheme. This should consist of a higher number of sets carried out for ten reps at 75% of your one-rep max with an interval of rest of two minutes.
Muscle fiber recruitment
Another factor to consider when calculating rest periods is the number of muscle fibers worked out at any given time.
Enhanced fat burning
Shorter rest periods facilitate fat burning. Including thirty second rest periods will leave one in a better position to do more work in a given amount of time and burn more calories.
Fat loss is determined by total calorie intake. Using lower reps enables one to lift more, which improves the chances of preserving muscle mass. This in turn facilitates calorie burning every twenty-four hours. However, this calls for longer rest periods.
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