Recovering between workouts is essential, but how long does it take? And what is meant by recovery? here’s the answers
– Milan
We eat, sleep, train, and repeat this cycle constantly trying to become more athletic, stronger, faster, or leaner. But is there a point where too much becomes harmful? Yes there is. And, in fact, several studies recognize the need for muscle recovery after physical exercise, because giving up rest could have the opposite effect to the desired one, make us feel more tired and reduce muscle tone. But how much recovery time does our body need between workouts?
different needs
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As I age, I stress it has a greater impact, so much so that we don’t “recover” as quickly as we once did. A twenty-year-old who alternates between study and sport can withstand a fair amount of physical stress. In reverse, a fifty year old with teenage children, a full-time job and the problems of adulthood he may need more recovery time. According to experts, the main factors to consider when designing a weekly program are mainly 3:
- age and ability to recover;
- primary training objective (strength, endurance…);
- stress factors.
For most people it does moderate physical activity, 2-4 sessions a week work well. Younger athletes can handle more workouts, while older athletes should do fewer.
recovery time
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In a scientific article published on The Conversation, Derek Balldean of the Faculty of Sports Science at the University of Aberdeen (UK) explained that exercise uses our body’s energy reserves (mainly carbohydrates) e fluids (in sweat production), so rest and recovery serve to give the body time to replenish these energy reserves. “Several studies have shown that the body needs at least 24 hours to completely replace the carbohydrate reserve of our muscles. Maintaining an adequate reserve of muscle glycogen (the body’s carbohydrate reserve, ed) is important for training and maintenance of blood sugar levels stable” writes the scientist. Recover lost fluids, instead, it requires a shorter amount of time: “It just takes one or two hours to replace fluids lost in the form of sweat during exercise. But our body requires several hours of rest after the workout to maintain hydration due to the continuous production of urine.”
advice
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“In general, it seems that at least one day of rest a week is good advice and is supported by scientific evidence” writes Ball. “Especially when it comes to repairing tissue, building and adapting skeletal muscle, and restoring fuel stores. And also reduce mental stress.”
What is true for professional athletes, however, is not true for everyone. “A meta-analysis of several studies” determined that “for optimal strength development, one or two days of rest between sessions is ideal for beginners who train 3 days a week and for more experienced athletes who train two days a week.” But another study from the Journal of Strength and Conditioning Research states that, after an intense strength training session, it may take up to 3 days for the muscles to fully recover. So, once again, it is essential to pay attention to how the body feels: considering a recovery surplus if there is also other stress to deal with in daily life. Some research has found that Stress levels and recovery times are linked, with increased stress leading to slower recoverywhile less daily stress has a faster recovery window.
What PROMOTES muscle recovery?
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Recovery approaches are different, but they can all offer benefits to your workouts:
- Sleep: it is essential for recovery, especially for strength training, as it is an integral part of muscle growth. Sleeping little ends up compromising the body’s inflammatory reaction and the production of muscle growth hormones.
- Passive recovery: As the name suggests, passive recovery occurs when we give the body a complete break, making as little physical effort as possible. Like on the couch with a book, the TV or anything that makes us feel relaxed.
- Active recovery: Although it may seem contradictory, active recovery happens when you do light exercises the day following an intense workout. It serves to increase blood flow to the muscles, helping them recover faster and better. An active recovery session might include a gentle yoga session, walking or swimming.
- Myofascial release: Also known as soft tissue therapy, this form of recovery includes massage and foam rolling. It is very popular among athletes looking to reduce the impact of muscle soreness and shorten the recovery window. Massage has an effect in reducing pain and improving flexibility after exercise.
But whatever form of recovery is chosen, one thing is certain: a certain amount of rest in your workout routine is crucial to improve muscle growth and keep the (annoying) symptoms of overtraining at bay.
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