How long to rest after exercising your muscles

We must rest when we exercise our muscles. If we don’t rest, the muscles will be tense and it will be easy for them to not relax and cause problems. Therefore, we must pay attention to the rest time every time we exercise. If the rest time is not enough, problems will easily occur. Therefore, we must pay attention to the rest time when we exercise our muscles.

1. Heavy weight, low number of repetitions: In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if an athlete can only lift a weight 5 times in a row, then that weight is his 5RM. Studies have shown that: 1-5RM load training can make muscles thicker and develop strength and speed; 6-10RM load training can make muscles thicker and improve strength and speed, but the increase in endurance is not obvious; 10-15RM load training does not significantly thicken muscle fibers, but strength, speed and endurance are improved; 30RM load training increases the number of capillaries in the muscles and improves endurance, but the improvement in strength and speed is not obvious. It can be seen that a load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

2. Rest for 48 hours: After a local muscle training, you need to rest for 48 to 72 hours before the second training. If you are doing high-intensity strength training, 72 hours between two local muscle training sessions is not enough, especially for large muscle masses. However, the abdominal muscles are an exception. Unlike other muscle groups, they must be stimulated frequently. They should be trained at least 4 times a week, each time for about 15 minutes. Choose three exercises that are most effective for you, do only 3 sets, 20-25 times in each set, and do them until exhaustion. The interval between each set should be short, no more than 1 minute.

The above brief introduction shows that muscle exercise can definitely strengthen the body, but if you do not rest well after exercising for a period of time, it will not produce good fitness results. On the contrary, high-intensity fitness training will also cause many physical illnesses. It is important to pay attention to rest time.