How many days do you have to let your muscles rest?
Athletes have always and in every circumstance attached great importance to the training routine when it comes to achieving better results. However, as essential as the preparatory sessions are the breaks after exercising, which will help us to recover better after the physical sacrifices. There is a time of rest for the muscles that will change depending on a number of factors, including nutrition, intensity of sessions, sleep time, and other factors.
However, it is difficult to detail precisely the recommended days for resting the muscles, which will be conditioned by:
- Frequency: frequency of training.
- Intensity: the strength with which we do physical exercises.
- Duration: the time we spend training throughout the sessions.
- Recovery: The period of time it takes our body to recover.
- Stress: the tension that we endure daily in our lives.
- Nutrition: how we nourish ourselves and what we eat.
There are also other components that will determine the rest time for the muscles, such as age, genetics and the muscle in question. In the first case, it has been proven that a young man of twenty years of age will need less restoration time than a young man of forty. When it comes to genetics, elements such as physical constitution and metabolism come into play, while when it comes to musculature, for example, twins who tend to be hardest hit will require more restoration than their shoulders.
The time it takes to restore the muscles after training
You don’t need to be an experienced athlete or an elite athlete to know why resting your muscles is essential. Anyone who exercises regularly knows the importance of this for the restoration of the legs, arms or part of the body that we are working on.
Generally, with a healthy diet, an 8-hour night’s rest and a convenient restoration between workouts we will give the muscles the necessary rest to achieve the best possible performance. It should not be overlooked that these develop in the resting period. Throughout this phase the musculature feeds on the food we eat and thanks to this and to the stimulus they get when they exercise, it is how their development begins.
For a passionate athlete, who performs a continuous activity with little intensity, over 3 or 4 days a week, possibly the recommended days to rest the muscles is only one day between sessions.
However, training should be avoided each and every day, exercise one set of muscles per week so as not to strain too much and after multiple months of preparation it would be advisable to take a rest of approximately one week for every 3 months of work to encourage muscle rest. In the same week it would be necessary to combine exercises that worked on different muscle groups. In fact, there can be problems in not taking advantage of the rest days when training is convenient to take into consideration.
The restoration process is essential for building muscle mass and strength. Without this precise rest they would not be able to give exactly the same possibilities as in previous sessions, which is why it is so essential that they recover completely before they are subjected to such great sacrifices again. Many times you have to know how to listen to your body to know what it needs. In the event of any discomfort or pain, it is always and at all times preferable to extend the rest period, as otherwise we could cause greater damage.
If an athlete is able to detail just in case the number of days recommended for resting muscles is likely to be more comfortable in achieving his or her physical goals. Otherwise he will be condemned to stagnation and a loss of sacrifice and time. If in doubt, listen to your body. Thanks to him you will know why it is essential to rest your muscles after training.