The recovery phase after exercise
Any person who plays sports (not necessarily power), asks the question: “How often do you have to train for maximum effect?” I ask this question constantly. Many believe that the more you train, the better. However, practice shows that the optimal amount of training for people who play sports professionally, 3 times a week. Where does this number come from? Why 1 once a week or less, and every day is a lot? I will try to explain.
For a start, remember the following things:
1. The muscles grow when you are resting.
This applies not only to muscles, but also to any physical qualities that you train. Whether it be strength, endurance, or other motor quality.
2. Muscle growth begins only after the body has fully recovered after regular physical activity.
The laws of physiology, and to change their no one can. Loading during exercise the muscles to failure – is simple enough. But the real art of training is to as quickly and efficiently restore your body. Now more clearly.
The first chart you can see the curve of recovery after regular physical activity.
During your workout, your performance and muscle strength decrease with increasing fatigue. It’s understandable. Then the session ends and begins restoring your body to its original level. Exactly how much time it will take – you will not answer anybody. From one day to 10 or more. From experience I can say that after a very heavy training some muscle groups can recover up to 2 weeks.
Then, after our body has recovered fully, begins the so-called phase supercompensation. This is when the organism after another stress load begins to increase their motor quality above the usual level. This phase can last 1 to 4 days.
Did you know:
After that, if regular exercise has not occurred, extinction of supercompensation to the original level.
Now, the art of recovery is reduced to 2 tasks
The soonest to the phase of supercompensation
Do not skip this phase and the following exercise to perform at the peak of this phase
How do you feel? Only relying on their subjective feelings. If supercompensation you feel a surge of energy rush to the gym for new records, and stuff like that.
The following graph we clearly reveals what happens if you train too often or too rarely.
With frequent training, the body does not have time to fully recover. And each subsequent training session is held against lowering the functional capacity of the organism, which leads to overtraining.
In a rare exercise (A) – the phase of supercompensation passes and you’re stuck in a rut. Every workout like starting from scratch.
You may be disappointed – after all, what I said above – the bare theory, and the question is how long should you rest between workouts – I did not answer specifically.
And I’m afraid no one will answer. Too many factors affect it (sleep, food, condition of the body, the rhythm of life, the weather, the degree of stress in the last training, work, etc.). You can spend your time.
In world practice has adopted the standard 3 times a week. If you feel that you don’t have enough time to recover and go on 2 times. If on the contrary – increase physical activity in training.