Compared to the old revolution when there was no rest for the French, the present time favours it more. This is not too different for bodybuilding. Non-stop effort would be unacceptable for positive reasons such as the avoidance of injuries and the proper development of the musculature. Strength training and rest then make good accomplices for the good of the body and sports performance.
What are the reasons for a rest day for muscle mass?
- Recovery is highly necessary
The point to focus on is not to overexert yourself to avoid the after-effects in the future. At the same time the expression "Who goes slowly will surely go" will forge a spirit of success and calm in the bodybuilder.
In a physical activity, each one has its well-defined role: the trainings which will work the muscles, the food which acts normally and the rest which will contribute to the evolution of the muscular mass. Each period favours good muscular development, each of them helps to achieve results. In fact, as with any necessary balance, if one of them is not respected, it will be the lot that will cost. The risks can go from the least to the most serious, i. e. from stagnation to having damaged muscles.
- A fundamental law called alternation
Good organisation remains a key point. To avoid too much free time without effort, it is possible to make a defined schedule. Explore each part including the four limbs and the many muscles in turn.
Therefore, the preliminary rest period for such an operation is 48 to 72 hours for a well-defined muscle. After this time, it can be used again. However, these times can be revised if the lack of intensity is noticed. The only thing to remember is that 24 hours is a day of rest.
The key words are patience and organisation.
Risks of excessive weight training
The one that often comes up first is not seeing any progress. This will be terribly noticeable on the physique and the morale will be disturbed. A reduction in food and protein will not change anything. The worst thing is that fatigue will set in and the urge to give up will be right next door.
Secondly, as a disadvantage of excessive weight training, there is the risk of injury. If the person thinks carefully, he will know that if his muscles get damaged so there will be no further development and that will be the end of his passion. In this case, it should be enough to control his impulses. It is therefore good to be preventive and to be informed about the possible risks of injury.
How to ensure a good rest?
How long should I rest for?
Each person has their own anatomy, and needs vary according to type.
One recovery that is well known to all is daily recovery, i. e. resting during the night. The norm is 8 hours of sleep per day. Stretching also allows the body to partially recover. Stretching is useful for a successful strength training programme.
Knowing yourself, seeing tips, will help you find your own time to respect. The targeted muscle and the time of year can still come into play, by the way, experts call this the form and depression cycle. These cycles, depending on the length of the day in summer and winter, must be exploited to achieve good results.
The importance of recovery is the restoration of energy. In addition,
muscle cracks will be repaired. Eating a healthy diet, consuming
carbohydrates and proteins promote a good recovery.
Even being
thorough, the muscles of the body can be damaged. Even if you are
careful, the joints should not be forced. Taking good care of them will
also avoid major complications.
Also, the well-being of the human body is important. In order to avoid nervousness, ideas for decompression are offered, such as yoga.
What is the right resting rhythm?
No muscle development can be seen in certain circumstances, namely severe states of fatigue, too much nervousness, not enough sleep, sudden change of mood, no appetite, chronic irritation. Once these indicators appear, it is necessary to question oneself and start to calm down the activities. Indeed, there are many causes of these occurrences, but when put together, they can produce serious sequelae. Caution should be the priority, and good manners should be adopted in the face of a loss of appetite that is probably linked to indigestion or illness.
As soon as a suspicious event appears, such as a stagnation of the body,
one must be cautious, certainly, without becoming lazy.
During
prolonged training sessions, rest periods should be adapted.
Is it total rest?
It is the resting of the body that is important, brain activities can continue such as reading, recharging on new muscle techniques or resolutions. In a serene way, the next resumption of activities will be well anticipated and knowledge will increase. At some point, a well-timed total rest can prevent indigestion.
What are the key elements?
- The right diet
Consumption should not be reduced even if there is any rest. On the contrary, food is a form of rest and helps to repair the body.
Rest should be taken advantage of to recover energy.
- Some signs lead us to rest even more
After a rest period, if a change has not taken place, you should ask yourself whether you should resume training.
Depending on the case, it may be necessary to take some time off, or to resume continuous activity without too much effort. Self-discovery at this time will bring good results in the future.
Preparing for a return to work
Everything has gone well, regeneration done, it is time to take action.
Before
going on, you must see that each moment of rest will allow a planning
evaluation, i. e. time, food, recharging your batteries, buying
products, comparing the many opinions of people.
Going back,
questioning, analyzing will all be done during the rest phases.
