With the exception of people
named Bruce Banner, muscles need a certain amount of rest in order to
strengthen and grow. But while some sources suggest muscles need 48 hours or
more to recover from exercise, there might not be a one-size-fits-all timeline.
Whether they’re in it for health,
happiness, or an upcoming vacation, many gym-goers want to look and feel a
certain way—and fast. But in the process of strengthening the legs, chest, or
any other muscle group, rest is just as important as reps. And for many
individuals, not taking an occasional rest day could lead to overtraining,
which can mean decreased performance, elevated blood pressure, decreased
immunity, disturbed sleep, and more.
Physical exercise, from lifting
weights to running intervals, damages muscle fibers, and can create a feeling
of soreness (and dread at the sight of stairs). But during rest periods,
muscles have time to reconstruct (or recover) in stronger formations and
increase in size. Yep, turns out that strength and muscle gains actually occur
outside the gym, during periods of rest, not inside the weight room.
Some research suggests that
because muscle soreness can peak two days post-exercise, a minimum of 48 hours
of rest is optimal to allow recovery and prevent injury—at least among the
competitive athletes who were studied. Other experts suggest resting up to 72
hours between workouts if you're an exercise newbie, while some say eight hours
of good sleep is enough for your body to recover.
Finally, one meta-analysis
determined that for optimal strength development, one to two rest days between
sessions is ideal for beginners training three days per week and experienced
exercisers training two days per week.
Still, there are other factors to
consider when it comes to determining adequate rest. Those who are older, for
instance, may experience slowed muscle recovery and growth. Other factors
include how intensely you work out, how often you work out, what you eat, and
the duration of exercise. With so many mixed messages out there, one thing's
for sure: Some amount of rest in your exercise routine is crucial to enhance
muscle growth, and to keep symptoms of overtraining at bay.
Still, your muscles may not need
to take a total break from movement in order to fully recover. One study found
low-intensity post-workout exercise—such as swimming laps or taking a walk—can
increase muscle relaxation, which benefits recovery. Other research suggests
muscles can work to full capacity even while in the recovery stage. And keep in
mind that "recovery" doesn't necessarily mean sitting on your couch
all day either: Yoga, Pilates, light jogging, or swimming can be considered
"rest day" activities, depending on your fitness level.
You can also look to more mellow
treatments to speed recovery, including icing, heating, static stretching, and
massage therapy. (Don't forget about the trusty foam roller!) Another way to
speed recovery: Pay attention to proper post-workout nutrition, including
adequate amounts of protein.
The bottom line: There’s no magic
formula for optimal days of rest. Take your fitness level, intensity,
frequency, and duration of activity into account, and look for signs that the body
needs a break, like chronic muscle or joint soreness and impaired physical
performance. Be sure to recognize the difference between pain and soreness, and
most of all, don’t be afraid to take some time off.
Originally published November
2011. Updated June 2015.
Courtesy of: http://greatist.com/fitness/do-my-muscles-need-two-days-recover?utm_source=Sailthru&utm_medium=email&utm_campaign=daily_newsletter_2015-06-29_mails_daily_new_header
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