I know is important to rest after heavy exercise. How long should you rest and how long is too long?

Question

After doing unaccustomed heavy exercise how long should you rest to maker sure to get the greatest benfit.

Answer 1

We were taught in weight lifting that you should work out one of two ways. If you exercise heavily, do it every other day. Or you can do certain exercises one day, then the other ones the next day. (work on upper body one day, lower body the next)

Answer 2

age plays a big factor -

under 25, your muscles need 24 to 48 hours of rest.
Over 40
and you have a slowed recovery time of more like 48 to 72 hours.

So "the industry" will give you a nice generic number like:
24 to 72 hours. It depends on your age.

And yes diet counts.

Keep in mind we are talking about muscle group specific exercise. For example...Bench Press.
For anaerobic fitness like this - it's good to jog, jump rope, or ride a bike for about 2 - 4 minutes prior to kick or oxygen cycle from anaerobic to aerobic. Better for the muscles...

If you just started a jogging routine with HILLS -
cardio with resistance is a little different.

Too long is anything after 96 hours.
You can't work out once a week and call that a beneficial workout.
Over 40 can get away with twice a week.

Good luck and stay with your program.

Answer 3

The recovery time that is needed for muscles to repair themselves varies by the amount of testosterone in the body and proteins consumed. In average (on a male body) muscles would be fairly recovered within 2-3 days, but we often note that professional bodybuilders quit their workouts a couple of weeks (1-2) before they go on stage.

If you are planning to workout as much as 6 times a week, I advise you train a couple of muscle groups the other day (once a two days). While the muscles from the first day rest, you train all other muscles the other day. This way you will easily avoid overtraining.

Morning after pain, such as DOMS
(http://en.wikipedia.org/wiki/DOMS)
could be a sign of overtraining. However, it will mostly leave in 2-3 days or a week at maximum. DOMS could also be a sign that your body is not yet used to the training. Mostly it will leave automatically after a week. If you continue and keep getting DOMS, then you are definitely overtraining.

One other important fact to mention is that the body never has to be fully recovered in order to continue training. If there is no DOMS, you can keep going. The body will adapt slowly and recovery periods will shrink greatly.

Answer 4

This is a question that should be asked to your personal doctor as every person is different due to their level of fitness and any other medical concerns that an in-active person might have. you might want to check out the following website. www.manitobafitnesscouncil.ca They could give you a more professional answer.

Answer 5

Lets just say this. Your muscles do not build while you are working out they build while you are resting. You should give muscle groups a days rest.

Answer 6

Well, i do cardio almost every day. Inbetween sets (using weights) rest for 30 sec or so...but im no pro....

I've lost almost 30 lbs.......Im trying, trial and error and watching all the GOOD SCENEARY....lifting weights and watch and learn.