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correct rest/recovery plan-
now you are training. you are eating properly. but the third aspect – rest is still missing. how much rest to give to your muscles?
you’ve been introduced to 2 out of 7 granddaddy’s laws so far – the principle of individual differences and the overcompensation principle. let’s know in brief 2 more laws to understand the importance of rest/recovery. one is the use/disuse principle and the general adaptive syndrome.
use/disuse principle says that you use it or you lose it!
general adaptive syndrome says that after a period of high intensity workout, periods of low intensity workouts should follow. The following is the schematic representation of GAS law:
the time between workouts - which includes both recovery and supercompensation processes will vary depending upon individual recuperative ability, efficient use of supplements, diet, rest and other restorative techniques, size and type of muscle, severity of the over load (especially the severity of the eccentric phase of muscle contraction), and gender and age.
(source: ISSA CFT manual, 7th edition)
if you train at “A”, your body is still recovering at “B” and so a training session during this time will be too early. “C” is the perfect time to overload your muscles again, and “D” is training too late as the muscles have started losing the training effect due to use/disuse principle coming into play.
so, it means that if you don’t give enough rest to your muscles (B), you risk injury. if you give more than sufficient rest (D), you don’t get optimum results
consider the following too-
- large muscle groups recover more slowly than smaller muscle groups.
- fast-twitch (white) muscle fibers recover more slowly than slow-twitch (red) muscle fibers.
- recovery from fast movements takes longer than does recovery from slow movements.
- men recover more quickly than women.
- young clients recover more quickly than older clients.
- using heavy weights requires more recovery time than using lighter weights.
- more repetitions, sets and frequency require longer recovery periods than do fewer repetitions, sets and frequency.
phew!
not a worry! allow amit, who ranks among the best issa trainers globally to assist you. with his expertise, he can design a custom made plan that gives you the correct amount of rest and the correct nutrition to recover, and the correct exercise overload to your muscles to fuel their growth!
click on the links below for more information
