First of all, I would like to congratulate you all for developing the habit of exercise, otherwise you would not pay special attention to our articles, nor would you click on this article to read it. So before reading further, please give yourself a round of applause. Next, we will tell you how to properly arrange rest so that your body is always in a state of vitality and not overwhelmed by the pressure to lose weight.
Take one day off or two days off
That's right. If you are engaged in high-intensity weight training, it is recommended to practice one day and take one or two days off. There is no need to push yourself every day (unless you change your profession to be a special athlete or coach). The average person's muscle repair speed is limited. If you do it every day If you are doing high-intensity weight training, your muscles will not have time to repair, and the muscle-building effect will not be very good . Again, the high-intensity weight training referred to here refers to the intensity that makes the training area very sore 24 to 72 hours after training, rather than light exercises such as pedaling a flywheel or butterfly machine to clamp the chest in the gym. Therefore, when the exercise intensity is not enough, please do not use the content of this article as a shield.
Schedule a rest week
If you have been engaged in weight training for a period of time, you can also arrange to take a week off to allow the body muscles and hormones in the body to fully recover before training. Just like you usually have two days off at work on weekends, but occasionally you still need to take a three or four-day holiday during the Spring Festival or national holidays to fully recharge your batteries mentally. It is recommended that after four to five weeks of weight training, you take a week off. Just rest assured during the rest week, your muscles will not be lost . If you are really unsteady, you can do some tapering training (half the weight and half the number of sets of your usual training) and aerobic exercise to maintain your exercise habits.
Take a rest if you feel unwell
"Can I still practice if I have a cold?", "My shoulder is a little strained, it should be okay to practice legs, right?", "I fell down a few days ago and my arm was a little scratched, can I lift dumbbells?" I believe you all have questions like the above. There is some resonance. Although my body feels uncomfortable, it is not extremely uncomfortable. Can I still practice? It is always recommended to exercise after you are fully recovered . A small cold, even a cough and a slight sore throat, are all respiratory symptoms. In this state, it is difficult for the heart and lungs to perform at normal levels, and it is difficult for you to achieve the training intensity you should have. If you practice, you will only practice peace of mind, so don't waste your time.
Moreover , when the virus invades, the body will mobilize nutrients throughout the body to prepare the immune system to fight the enemy. If too much energy is spent on training and muscle repair, it is very likely to worsen the condition . As for shoulder strain, it seems to have nothing to do with leg training. However, when doing barbell squats, the upper body needs to maintain barbell balance and core stability. The shoulders are still involved in the entire movement, unless you are doing leg training that does not use it at all. To the upper body (such as lying down leg press, but limited to equipment), otherwise it is recommended that when the body has a sprain or strain, it should be recovered before training to avoid minor injuries turning into serious illnesses. What about regular scrapes? You must know that the volume of muscles will be larger when they are congested. If the injured part happens to be congested, the wound will have a high chance of cracking. There is no need to force the platelets to work overtime for temporary training . If the blood flow is not enough, you can choose to donate blood to help more people in need instead of increasing the performance of gauze manufacturers at the gym.
Concentrate on training and rest assured
Having said so much, I believe you all have a certain understanding of "proper rest". In fact, the core is to concentrate on training and rest assured. When training, focus on the quality of each movement, and when resting, relax completely to reserve physical strength for the next training. Make good exercise and diet plans, and don't forget to manage fatigue, so that you can go long and far on the road to weight loss.