Nothing works without breaks: only those who know and follow the rules of regeneration improve stamina and muscle gain.
Let us take a look at a view things you should consider:
Why is regeneration after exercising so important for men?
Because otherwise you will not reach your goal. Without an adequate recovery phase, I draw less effect from a training session. This is because weight training stimulates the blood circulation, the muscles look bigger than before, but they really only grow later in response to the training stimulus. For this growing period you need to give your muscles a break.
What happens during the recovery phase?
A lot. But first, you should know what is going on within your body. Depending on the intensity of the load, a destruction is created in your body. These are microscopic cracks in your muscles. In addition, metabolites such as lactate are formed, which must be broken down and excreted. In order to do these tasks properly, the body needs time, regeneration time to be exact. So that the organism is prepared for the next challenge, so-called super-compensation comes into play. As the body does not want to get beaten down again, he is forced to get stronger. Depending on the nature of the previous training, for example, the muscle fibers thicken, the lung volume increases.
How long do I need to recover for?
That depends on several factors. Above all, the personal training state and the intensity of the load. Young people recover a little faster than older ones and fit faster than untrained ones. The general rest-day recommendations are 48 to 72 hours. However, studies from our university show that very crisp workouts can even force professionals to rest for up to 7 days. So, listen to your body. If you have severe muscle soreness, this is the best proof that you take a break today. But this is not a license to do nothing: this advice refers only to the affected muscles. If you still find running after the last Leg Day difficult, you can still train your upper body confidently.
What happens if I skip the rest day?
Without rest days, it can lead to overtraining. Typical signs are loss of performance, fatigue and laziness. In addition, you can catch a common cold more often. After all, the metabolites must be completely broken down, otherwise, for example, the blood can absorb less oxygen – even though you actually wanted to do the opposite with your training.
How do I regenerate properly?
Anyone finishing their training with a proper cool-down can accelerate the breakdown of metabolic products. Taking 20 minutes on the treadmill or the ergometer after the strength workout is good. Slowing down to the last few meters while running, cycling or swimming also contributes to regeneration. You should also recirculate lost fluids and nutrients as soon as possible after exercise. So, just drink one over your thirst. Ideally, after a tough session, you’ll sleep an hour longer than usual to give the body enough room to do its repair work.
How is active different from passive recovery?
Simple, either you do something or you don’t. Active recovery means going for a hike or a small bike ride. Here the focus is on getting your blood moving and supplying your muscles with more oxygen. A passive recovery would be to take a bath or even an ice bath. Depending in what condition you are in, you should consider on of the other.
Be smart while training and be even smarter after your session is over!
Less can mean more!