How long should you let a muscle group rest? There are various causes that refer us to take a rest day or give rest to the muscle group we hit at least for 24 hours. Now the question is, why is that? The reason behind physiological and some are physical as well. Our body repairs and strengthens itself between the time you take rest after workouts. Meanwhile, continuous training can actually weaken our muscle groups and restrict our muscle growth.
For our physical necessity like muscles can repair, rebuild, and strengthen, we should let a muscle group rest after a workout. Muscle recovery is an essential and crucial thing that has to be maintained by athletes and anyone who performs hardcore exercise. Regarding the importance of muscle recovery and how long you should let a muscle group rest, this article is organized. Hopefully, it will provide you a better knowledge about this matter.
Importance of muscle recovery?
Well, it is already mentioned why taking rest is important for muscle recovery. Let us have a discussion about what happens while taking a rest.
After our intense workout, or even after weight lifting and any kind of physical activity, recovery time has great importance. During rest time, our body becomes accustomed to the strain of exercise. And another important thing that we should remember is, our muscles don’t build while training. They build and recover when we take proper rest and give them time to recover. Hence, the real training effect takes place after a workout during the muscle recovery time. So, you have to know how long should I rest my muscles after a workout?
Furthermore, when we do any kind of physical activity, we face fluid loss, muscle tissue breakdown, and the depletion of energy stores known as muscle glycogen. Recovery allows the body to refill energy supplies and heal our scratched muscles. Unless we are giving ample time to heal and reload, our body will break down mode after the intensive exercise. So, you have to know how long does it take for muscle to heal.
There are a few warning signs that we see after overtraining or by the lack of recovery time. For instance, we feel a general malaise, muscle decay, misery, reduced sports enactment, and increased risk of injury. All these reasons might stop your intentions to become better and bigger. So, be careful, buddies.
There are two types of recovery after physical activities in common:
1. Short-Term Recovery
In a sense, the time we take with short duration to recover for the short-term can be called Short-Term Recovery. It can also be considered as recovery. Short-Term recovery took place in the hours closely after a concentrated workout. It has some attributes; this period includes low-intensity exercise during the cool-down stage nearly after a hard workout, even throughout the days next to the training. Without that, only stretching after an intense workout to relax our muscle groups is also part of this recovery period. Together these types of retrieval are related to routine benefits.
On the other side, a major focus of recovery straightaway follows after exercise is refilling energy stores and fluids and boosting protein synthesis. That means you include:
This is the process of growing the protein content of muscle cells, preventing muscle breakdown, and increasing muscle size.
Last but not the least, you have to get quality sleep, which is also an important part of short-term recovery. Remember one thing this recovery time is the most essential to be followed than the other one. Want to know why? Let’s get into it.
2. Long-Term Recovery
When it comes to Long-term recovery techniques, they are constructed into a seasonal training package. Most well-made year-long training plans will take recovery days or weeks for having enough rest and mental satisfaction. This is also why athletes and coaches modify their training programs all over the year, adding cross-training, modifying workout types, and making changes in intensity, time, and distance. The main purpose of this recovery includes maximum push and long-term rest to recover. However, this type of recovery is most applicable for professionals and paid athletes because common people don’t have any targeted competition to catch after every 6 months, or so on, right?
How long should you let a muscle group rest?
Now let us come to another important matter: how long does your body need to rest between muscle training?
Fine, we have already discussed so many things, and I know you are getting bored, but all the information is effective. Stay with me for a couple of minutes more.
In a regular sense and according to athletes’ workout plans, our muscle groups are divided into six parts, chest, back, biceps, triceps, shoulder, and legs. Without these, we have many small muscle groups. According to the size and muscle stress, all these muscle groups take 24 to 72 hours after a hard workout to recover. This time zone is often called DOMS (delayed-onset muscle soreness) because it varies. For this reason, it is recommended, a minimum of 24 hours of rest is optimal after a workout.
Now, based on your activity level, your muscle group recovery period might lengthen to 2 to 3 days. If you hurt your muscle group, or it was a brutal workout, it may take even a week. According to research from the ACE Scientific Advisory Panel, professional athletes include numerous weeks of rest after a competitive season. There are some other factors to be considered for your recovery time zone; factors include how intensely you work out, how often you work out, what you eat, whether your body is used to the particular movements and the duration of exercise.
We have completed today’s article with so many mixed messages based on the importance of muscle recovery and how long you should let a muscle group rest. But remember taking rest in your exercise routine is vital to boost muscle growth and avoid overtraining. It will allow you to recover properly, and you will have the desired results.
Thank you for reading with patience!