Give Your Muscles The Rest They Deserve During and After Workouts


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You aren't the only one that needs a break after a long day... your muscles are exhausted too after workouts and require a rest!

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Give Your Muscles The Rest They Deserve During and After Workouts

  1. 1. To Improve Your Strength Training Giving Muscles Rest Is A Must! Presented by: Taylor Ryan NASM Certified Personal Trainer
  2. 2. Think about yourself… <ul><li>Think about how tired you are after a long day at work, cleaning the house, running errands, cooking dinner, and so forth…. </li></ul><ul><li>Now multiple that times 10 and you may have an idea of how tired your muscles are after an intense workout. </li></ul>
  3. 3. True or False? <ul><li>I am sure you have heard it before … you should never work the same muscles on consecutive days. </li></ul><ul><li>This old saying is true. Not only can working out too frequently cause your results to slow down, it can also increase your risk of injury. </li></ul>
  4. 4. Why You Want To Go Crazy After A Workout <ul><li>After a great workout I am always pumped and ready for whatever… this is because my endorphins are flowing and adrenaline is crazy! </li></ul><ul><li>Just because I feel like I can be Wonder Woman, doesn’t mean I am… tough workouts means that your body deserves a rest! </li></ul>
  5. 5. The Two Rests That Muscle Requires <ul><li>For strength training, there are two types of rest your muscles need to get stronger, leaner, and healthier… </li></ul><ul><ul><ul><li>1. Rest days between same muscle workouts </li></ul></ul></ul><ul><ul><ul><li>2. Rest periods during a workout </li></ul></ul></ul>Image:
  6. 6. Rest Days Between Same Muscle Workouts <ul><li>Progress occurs because you are placing muscles under strain and causing them to get little hairline tears along the fibers. With rest and recovery these fibers repair themselves and you see toned, cut muscles. </li></ul>
  7. 7. What Happens If You Don’t Rest? <ul><li>With lack of rest muscle can not recover and chances are you will eventually fall victim to overtraining. </li></ul><ul><li>This is the worst state to find yourself, not only will your progress halt (or decrease)… you will have a decreased immune system, fatigue, increased risk of injury, etc . Nothing about overtraining is appealing. </li></ul>
  8. 8. Structured Workouts For Continuous, Safe Results <ul><li>Total Body workouts are great… one workout works all major muscles and delivers big results… but that means NO back to back training days, so your workouts are 3 days per week… </li></ul><ul><li>If you are set on working out back to back days look into split workouts… upper body one day, lower body the next (none of this biceps on Monday, Quads on Tues etc) </li></ul><ul><li>There is no reason why you should have to lift more than 4 times per week though… food for thought! </li></ul>
  9. 9. Resting Between Sets <ul><li>It all really comes down to your goal. If your goal is to build endurance then your rest should be short. But on the other hand, if you are going to strength and are lifting heavy with low reps then you will need a longer rest (high intensity = longer rest). </li></ul><ul><li>It takes 3 minutes for muscle energy to build back up, so this should be a maximum rest and only if workouts are very intense. The more you lift, the higher the intensity, the longer the rest. </li></ul>
  10. 10. And The Resting Continues… <ul><li>Rest will make way for progress so that you can continue to support the heavy weight you have loaded on the bar. And this means results. </li></ul><ul><li>The main point when it comes to rep rest is that the more intense the workout program is, the longer the rest. Beginners or anyone training for endurance will have very short rest. </li></ul>
  11. 11. Wrap It Up <ul><li>Rest and recovery is obviously a very important factor in seeing results. For even better results, aim for 8 hours of sleep. I know this can be hard, but if it means turning the TV off an hour or so early, then I encourage it. </li></ul><ul><li>Along with sleep, off days are important. You need ATLEAST one day where there is no lifting or cardio. Give your body the day off. You know how excited you get for the weekend and your body feels the same way. </li></ul><ul><li>Be smart. Lift hard. Rest Harder. </li></ul>