When it comes to getting in shape, having the determination and dedication to push yourself is essential. But balancing that with a focus on recovery is key to getting the most out of our hard work.
Too often people think of rest as something you do when you’re hurt or exhausted. But giving yourself the opportunity to restore through quality sleep, relaxation, and nutrition can actually be vital to facilitating strength gains and achieving personal bests. In this blog post, we’ll explore why encouraging yourself to take time out of each workout can help improve your athletic ability as well as your overall well-being. So grab a cup of tea (or something stronger) and let’s dive into the science of strengthening and recovery!
1 – The rest phase prevents injuries.
Rest is a crucial, yet often overlooked, factor when it comes to strength training and injury prevention. After physical activity, rest gives the body and mind time to recover. If a person does not rest between weightlifting sessions, or even during them, they can subject their muscles and joints to unwanted stress. This can lead to fatigue, poor form during exercises, and injury.
It is important that people who participate in strength training programs give their bodies the necessary rest periods before starting new sets. By taking rest days throughout the week and allowing the body enough time to recover between workouts, one ensures that one remains safe and healthy when engaging in this type of exercise. of exercise program.
2 – The resting phase promotes muscle growth.
In bodybuilding, recovery is key to achieving gains in muscle growth. During a rest period or phase, the goal is to break down the muscle structure in order to build it back stronger and bigger. During this phase, followers abstain from any physical activity focused on strength training or muscle development. This gives their body time to rebuild damaged tissue and build new muscle fibers.
In addition, rest also gives your CNS (central nervous system) a chance to relax and recharge in preparation for the physical activity ahead, which will allow you to work harder afterwards. By incorporating rest phases into strength training routines, muscle growth can be maximized and more effective gains can be achieved.
3 – The rest phase improves mental agility.
By taking regular breaks throughout your workout, you have the opportunity to clear your head and come back with a fresh perspective on how best to approach the next set or exercise. Therefore, rest between sets is important not only physically, but also mentally. By giving yourself the opportunity to relax, you will avoid negative thoughts about your progress which could affect your performance in subsequent sessions. Taking mental breaks can also improve focus when resuming training by increasing concentration levels so that every rep counts towards achieving goals faster than usual.
4- The resting phase activates the hormones responsible for muscle mass.
Strength training is often considered a rigorous physical activity that involves intense lifting and exercise. However, many people overlook the importance of rest and recovery when it comes to this sport. During each weight training session, the muscles worked get tired and need time to repair themselves in order to grow. It is during this resting phase that hormones crucial for body growth are activated, which helps followers achieve their desired aesthetic goals.
Hormones such as human growth hormone (HGH) or somatotropin increase muscle strength and mass, while oxytocin speeds healing by reducing inflammation and promoting tissue regeneration. As such, rest between training periods should not be overlooked or underestimated, as it plays a vital role in muscle development.
5 – The rest phase allows better muscle coordination.
It may seem counter-intuitive that resting leads to faster results, but studies have shown that athletes who incorporate rest into their training tend to see faster gains in muscle strength compared to those who don’t. not. This is because rest periods allow you to focus on correct form during each set, which leads to greater intensity during each rep.
Here are two ways that can help your body recover effectively.
Cryotherapy:
It is a type of therapy in which the body is exposed to very cold temperatures for a short time, usually 10 to 20 minutes. This process helps reduce inflammation and pain in the affected area, leading to faster recovery and improved performance.
Cryotherapy works by reducing swelling and inflammation caused by physical activity. It also reduces muscle spasms, relaxes overworked muscles, decreases joint stiffness and activation of the stretch reflex, while increasing flexibility. In addition to these benefits, cooling the surface of the skin has been shown to relieve pain. This can help relieve post-exercise soreness or delayed muscle soreness (DOMS).
Cold temperatures not only cause vasoconstriction – a narrowing of blood vessels – but they also act on nerve endings producing direct pain-relieving effects that can last up to several hours after the session ends.
Active recovery:
This technique refers to any low-intensity activity that nevertheless produces benefits such as increased blood flow throughout the body and reduced lactic acid buildup – a common side effect of intense physical activity that can lead to fatigue or even injury if left untreated. Examples of active recovery include walking or jogging at a slow pace, light stretching or yoga poses, leisurely swimming or riding a stationary bike for at least 15 minutes without straining the muscles too much. It is important to note that these activities should not strain your muscles, but rather work their flexibility so as not to further damage them during your workouts.
