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031017 Question of rest time between exercise sessions

031017 Question of rest time between exercise sessions

I’m a little confused on how long I should wait in between strength training sessions. I was always told 2 days but now someone has told me that if I do an intensive lower body training session I should wait an entire week before going back to that muscle group to allow a true and full recovery. Is this true

Answer:
In my opinion a week is way to long to wait between sessions. Your muscles will be into the detraining zone. Two days isn’t bad but you lose a lot of training time waiting. I would not suggest a one weeks wait in between muscle groups, even the largest muscles in your body, i.e. your back and legs should be recovering within two to three days at the most. The majority will recover within one to two days even after an intense workout. Are you getting my training newsletter? If so I am addressing recovery issues for the next several months.

Elite athletes are lifting up to 14 times a week. You may not be in the elite ranks right now so it may be better to lift according to your experience level. For instance, if you have been lifting under six months then twice a week will get you going. Over six months you may consider three times per week. In my gym after a year of training time I have many of my trainees on a four day program. With the exception of my competitive athletes I am not saying I want them in my gym four times a week. Since most of them have their own gear I eventually want them lifting at home or elsewhere. I am not in favor of creating a dependent relationship with those who train with me. I expect them to learn and apply what they have learned to their own circumstances by thinking about their training and discovering what is working and what isn’t, then they plan their own course of action.

Taking into consideration the issue of muscle soreness as a reason to wait seven days; if you are still sore seven days post exercise then you have possibly suffered an injury. On the other hand being sore is not an indicator that you need to stop exercising as this soreness will evaporate shortly after the first one or two movement specific warm up sets. Joint tightness helps produce more power output as the joints aren’t fighting a loose set up but are instead closer to the levers actual working ranges.

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260917 Recovering from an exercise session

260917 Recovering from an exercise session

Exercise is a way of life for many people; they stay active longer into their lives while remaining mentally and physically sharper than their non-exercising friends. An active lifestyle requires a firm dedication to living a healthy life through good food choices and exercise. Sometimes being active brings with it a few aches and pains.

There are moments though when, especially after a particularly hard training session, soreness may occur. Even though this may be a cause for concern, there are strategies that may be used to relieve some of this discomfort.

Use a cool down after your session is completed. These few minutes of less vigorous activity help your body to return to its pre-exercise status by lowering your breathing, heart rate, and temperature back to near normal numbers. This time aids in the recovery of the muscles and cardiovascular systems.

Static stretching after the initial cool down gives the muscles a chance to relax and gives you a moment or two to improve your flexibility at the same time. Stretches are particularly effective now because the muscles, tendons and ligaments are all warm and flexible; just what is necessary to be productive.

Athletes generally weigh themselves before and after training sessions. This is to ensure they are staying properly hydrated. A recreational athlete might consider doing the same for the same reasons because a loss of fluids causes a loss of mental and physical sharpness. The rule of thumb is a pint a pound. Therefore, for every pound you lose exercising you need to drink at least 16 ounces. The exception to this is for an extreme endurance athlete or the salty sweater (1), not only is water important but so are the electrolytes.

Give your muscles the nutrients necessary to repair themselves after the session. Low fat chocolate milk is ideal in this situation because it has a good balance of carbohydrates and protein in each pint. Drinking one of these within ten to fifteen minutes pushes the glycogen back into your muscles and this helps them recover faster meaning a quicker return to your favorite activity.

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