Reduced range of motion, diminished muscle strength, and swelling are all common. Inflammation happens as the muscles begin to heal. Peake JM, et al. Muscle damage and inflammation during recovery from exercise. DOI: Yep, turns out that strength and muscle gains actually occur outside the gym, during periods of rest, not inside the weight room, according to the American Council on Exercise ACE. The recovery period could extend to two to three days, or even a week, depending on the type and duration of the workout, according to research from the ACE Scientific Advisory Panel.
Some professional athletes incorporate several weeks of rest after a competitive season. Other factors include how intensely you work out, how often you work out, what you eat, whether your body is used to the particular movements, and the duration of exercise.
Still, your muscles may not need to take a total break from movement in order to fully recover. Some experts say that active recovery — such as massage and light exercise — is often more effective than passive recovery, or complete rest.
Good, low-intensity exercise can include swimming laps, yoga, taking a walk or a light jog, an easy bike ride, even flying a kite — anything that gets your blood flowing without overworking your muscles.
You can also look to more mellow treatments to speed recovery, including icing, heating, static stretching, and massage therapy. One survey found that athletes used activities such as massage, cold water immersion, contrast baths, and stretching as recovery methods. Sleep, however, topped all other recovery methods in popularity. Crowther F, et al. An interesting finding from a small study: Active recovery and cold-water immersion showed equal effectiveness in reducing post-exercise inflammation and soreness.
Question: Since I rest each body part for days before hitting it again, can I weight-train every day? Topics: Build Muscle. Written by Steve Stiefel.
Related Articles. Thank you for signing up. Your information has been successfully processed! Go check out our range of fitness courses and qualifications here before you carry on reading! This is one of the most obvious yet vitally important reasons that taking gym rest days is important. Ever tried to exercise with DOMS delayed onset muscle soreness? Not only do rest days allow this feeling to go away, but they also take away the added strain that DOMS and muscle fatigue place upon the body.
This fact is dangerous as well as inconvenient, as you run the risk of either exposing your body to repetitive strain injuries, or worse, dropping a weight or piece of gym equipment on yourself!
Another thing to note is that your form during workouts can be compromised when you have sore muscles. As well as the previously mentioned injuries caused by skipping rest days between workouts, there is another type of injury that is prevalent in those that choose to do so.
Kreher in his study on overtraining :. Symptoms of OTS are multisystem and result from underlying hormonal, immunologic, neurologic, and psychologic disturbances in response to excessive exercise without adequate rest.
This gives us an insight into just how much damage overtraining can do. Rather than just causing minor sprains or strains in the body, it can also impact on the central nervous system and psychological wellness, as well as a whole host of other things. It is a common misconception that muscle mass is created during training.
They sustain microscopic injuries and tears, which then need rest to restore themselves. Once the muscles have been given adequate rest, they then grow in mass. While they will undoubtedly aid the process, a lack of rest will cause you to hit a plateau. The simple answer to this is that bodybuilders are extremely cautious of overtraining, and therefore monitor the exercises that they do.
From this, we can conclude that rest days certainly aid muscle growth, even if that means training separate muscles every day of the week. Become a Personal Trainer with OriGym! As well aiding the recovery and subsequent growth of your muscles, gym rest days are also incredibly important when recovering from more obvious injuries.
As well as helping the recovery of obviously physical injuries, this will also help with the negative effects of constant exercise on your CNS and immune system. Exercise rest days allow your body to recover in every aspect, as well as preventing injuries that occur when your immune system is overloaded. Without going into a huge lecture on why sleep is important for your overall health, we can at least state that it is important for those who exercise regularly.
The first reason for this is that it allows exercise enthusiasts to give their peak performance during physical activity. Without an adequate amount of sleep, you run the risk of missing out on hitting a new personal best, or worse, injuring yourself due to lack of concentration. Does this sound familiar?
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