Rest and Recovery are Important Aspects of Weight Training
Relaxation and rest are critical to a successful fitness program. That means that you can chisel yourself into a hard, sexier body just by vegetating. When you are training, you tear at your muscle fibers. The fibers become better and healthier as they rejuvenate. It is during this recuperation that your body transforms.
I always remind my clients to rest, stretch and listen to their bodies…
Ample sleep is vital
Your body reconstructs itself best when you are asleep. Not only does lack of sleep interfere with your healthy hormonal levels it also depletes you of required energy to prepare you for a safe workout. You will hanker for sugar as a temporary energy reservoir and get ready for a useless workout.
Test subjects who did not get plenty of sleep every night in a study of 1,000 volunteers at Stanford University had a greater body fat content when equated with the other subjects who kept a minimum of seven hours of sleep.
Take a break between your workouts
Give yourself a nominal amount of 24 hours between workouts. Take at least one day off every week. You can still get great results from strength training twice a week. If twice a week is not enough for you, then limit your weight training to 5 times a week. Otherwise, your body will not have time to rejuvenate and all your hard work will be wasted.
A good percentage of of bodybuilding pros claim their biggest mistake in pumping iron is over doing their workouts. Your muscles are going to need rest for them to heal. In situations like this, muscles that are worked to frequently do not have time to heal, no muscle gain will occur. If you are doing it properly, intensity wise, and if you work out every day you are sure to over strain yourself, possibly leading to injury. Do not forget that complete muscular failure and any stress in your body could take five to ten days to recover.
Keep in mind that you can still over train even if you work another part of your body the next day. As an example, if you work your quadriceps to failure, then attempt heavy bench presses the very next day, you can still inhibit your muscle growth. For example, after a hard workout of the legs, the body starts the process of recovery from the blow it has received by the workout only to be subjected to another blow from heavy bench presses.
Unless you take steroids or other drugs to help you treat the catabolic operations working inside your body, it will be immensely difficult for your body to endure another strenuous workout the following day. Include rest and recuperation as part of your work out program.
Do not ignore aches and pains
Ignoring muscle soreness or tightness just presents you with larger issues. If you feel any agony while working out, stop your workout immediately. If you feel tightness, stop to stretch the tight muscle. Stretch after your warm-up and at the end of your workout to maintain your body performing at its premium best.
Refrain from taking painkillers and anti-inflammatory drugs
DOMS or delayed-onset muscle soreness is seen and understood as muscle swelling, tenderness, weakness and a decrease in range of movement. It normally peaks at about 1 to 3 days after a farfetched strength training or cardiovascular workout. Although anti-inflammatory drugs do appear to reduce muscle soreness during DOMS, studies show that they may slow down the ability of the muscles to repair the damage.
Eat appropriately
Subjects in a study in the Journal of the International Society of Sports Nutrition, who snacked with a 4-to-1 ratio of carbohydrates to protein within a half-hour of their workout, neutralized muscle injury the most. This is because, after a workout, when the body is damaged and exhausted it needs to be repaired immediately. It requires immediate attention.
You will also get almost instant rebound if you drink your snack in liquid form because your body soaks up fluids quicker than solid foods. Ready to drink protein shakes are available at most grocery stores. Make sure that fat and sugar contents are under 2 grams per serving. Add a small banana or 1 1/2 cup of berries or an apple with your protein shake.
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