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Lack of rest threatens burnout and overtraining, and a shortage will cross out the achieved successes. Only the correct proportions of strength training and rest allow you to get the desired result. Why is rest between strength training so important Strength muscle training at home is stress for the body. When working with weights, muscle tissue is destroyed - microscopic tears appear in it, and healing occurs only during rest. During physical activity, glycogen accumulated in the muscles is broken down. If it is not replenished in time, you will feel muscle pain and fatigue even when performing ordinary household chores. Only by resting, the body replenishes energy reserves before the next load. And only during rest do recovery processes start. Mechanisms of muscle recovery after strength training: Torn fibers are restored - fibroblast cells heal muscle tears and promote their regeneration; end products of metabolism (lactic acid) are removed; fluid levels are replenished; protein synthesis begins. The recovery time after strength training is different for each person and depends on many factors - genetics, level of physical fitness, age, stress resistance, etc. Only during rest does the body start recovery processes and replenish energy reserves before the next workout How to calculate the time needed for recovery The standard principle: day - home strength training, day - rest, is not suitable for strength training. After a serious load, the body will not have time to recover in one day - the muscular and nervous systems will not return to normal. The optimal rest interval for each muscle group is two to three days. During this time, all recovery processes are completed and after such a rest between strength training sessions, the athlete is able to give the maximum possible result - "supercompensation". It is believed that the older the person, the slower the rehabilitation processes are and the more time is required for recovery. But these statements can be argued - everything is individual. If a 30-year-old person has lost shape, he will need more time to recover than a 40-year-old athlete who trains regularly. Recovery time also depends on muscle mass - the larger the muscle group, the more time is needed for recovery. For example, overtraining of the arms rarely happens, despite the fact that they are involved in almost every exercise. This happens because the mass of the arm muscles, compared to the total muscle mass of the body, is small. This cannot be said about the leg muscles and buttocks - the largest muscle groups. It takes much more time to restore the buttocks and powerful quadriceps, hamstrings. How to speed up recovery after strength training? Recovery time depends on how a person rests. Massage, sauna, swimming pool, yoga, stretching exercises reduce the time needed for complete muscle recovery. Some things, on the contrary, slow down the process. Factors that interfere with rapid recovery Alcohol - interferes with protein synthesis in muscles. Lack of sleep - leads to changes in the levels of hormones responsible for stress, muscle recovery and mood. Low-calorie diet - inhibits the process of protein synthesis in muscles, which slows down the rate of healing of muscle fibers. Low-carbohydrate diet (100-150 g per day) - in combination with regular training increases cortisol levels and slows down muscle recovery. »» Link Details |

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