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bum nully
Yahoo User
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 Posted: Tue May 13, 2008 4:59 am Post subject: Exercise & Resting effectively? |
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| Like i know it is the rest where the muscles repair themselfs and come back stronger which gains the muscle tone, and not the actual workout so to speak. However i am slightly confused how long the rest period should be. Now i also know that isotonic exercise is more cardiovascular and heavy weights put on more of a strain but i plan on implementing the two, to gain full benefits. So how long should i be resting? I have heard mixed answers in the past, i.e 24 hours, or 36 or 72 hours. I would say they latter seems about right as thats when the pain from excess lactic acid seems to deplete at a comfortable rate. But i am using the Bullworker fitness exercise program and it states to work out every day except weekends in order to keep the gains in strenght constant, otherwise starting the fitness program from scratch if not worked out 3 days in a row. Maybe true but i plan on using heavy weights which the book does not mention as it is for the Bullworker only. Please help, many thanks. |
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Steve
Yahoo User
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| Posted: Tue May 13, 2008 5:03 am Post subject: |
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| takes 24 hours for you muscles to heal, however its usually said to give them 48 hours just to make sure they are....72 is way too long. |
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dangerfield8
Yahoo User
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| Posted: Tue May 13, 2008 6:06 am Post subject: |
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| If you are doing light weight based exercises, over 20 reps, 24 hours may be ok as long as you do have a rest day or two a week when you do something non weight based.As far as actual weight training goes, it depends on the intensity. If you are doing a whole body routine so every muscle gets work for 3 sets , then you can do that every other day, ie 48 hour recovery. If you start working into a split routine, ie upper/lower or a more broken down split and are doing 6-9 sets per body part (ie 3 sets of one exercise, 3 sets of another) you start to need longer rest periods of up to 72 hours.By the way, the pain is not from lactic acid but from the tears you are making in your muscle fibres so that they respond by repairing and growing.Hope this helps. |
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