Contents:
- Medical Video: Leg Workout Tips for Mass (SKINNY LEGS EDITION!)
- Importance rest day so that the muscles are stronger
- How long is the ideal resting time?
- When to schedule rest day and notymmetry?
Medical Video: Leg Workout Tips for Mass (SKINNY LEGS EDITION!)
Whose words do you have to build muscle to exercise furiously? A number of studies actually prove that you must balance the time of exercise with rest if you want to have stronger muscles. So, if you have been practicing hard all this time but the results are not yet visible, it could be because you did not spend a day for rest day aka break and notymmetry.
Importance rest day so that the muscles are stronger
Humans need to sleep so that the next day the mind and body become more refreshed. So is the case with your muscles. So that the muscles are stronger and faster to form, make sure that your body gets enough rest time.
If you exercise every day and train your muscles without resting, you risk experiencing overtraining or excessive exercise. Symptoms include performance during decreased exercise, loss of coordination, headaches, indigestion, messy sleep patterns, weakened immune system, and increased blood pressure.
The possibility of injury during exercise also increases if you have shown some symptoms overtraining. Therefore, you can't even practice effectively to build muscle.
In addition, excessive physical exercise can trigger damage to muscle fibers because they are forced to work hard every day. This damage is usually characterized by muscle aches or aches. Whereas by resting, your muscles have the opportunity to repair any damaged tissue and fiber. So, your muscles are formed faster and become stronger than if you exercise hard every day without pausing.
How long is the ideal resting time?
A study in the Journal of Strength and Conditioning Research in 2011 explained that the ideal time to rest muscles after working hard is 48 hours or two days.
Previous research in the journal Medicine and Science in Sports and Exercises also showed similar results. A break of one to two days is enough to restore muscle strength.
However, this rest time depends on how hard you exercise every day. Because, the more frequent and intense exercise, your muscles will be more easily adapted to pressure so that the rest time needed may not be as much as beginners.
When to schedule rest day and notymmetry?
For a beginner who wants to form stronger muscles, you should rest on the third day. For example Monday and Tuesday you exercise intensely. Take a break on Wednesday. Continue with sports again on Thursday and Friday, then take a break on Saturday and Sunday.
Whereas if you have frequent heavy exercise, take a break at least once a week. But every eight weeks, try to rest for a full week. During breaks you should avoid heavy physical activity, especially those that require muscle strength and endurance.
Make sure you also balance the exercises for different body muscles. Avoid training the same muscle parts (for example the arm muscles) continuously for a week without pause. We recommend that you complete with abdominal or leg muscle exercises. This will provide an opportunity for your arm muscles to rest and grow stronger.
