Ask Elev8: Rest Between Exercises
Here at Elev8, we don’t rest between sets, but rather between sessions. Rest includes days off from exercise, ample sleep, and proper nutrition. This is essential to seeing the results you’re after, whether it’s weight loss, weight management, or muscle gain.
So how much rest is enough?
The best rest for your body occurs between workouts. Muscle groups need 24 to 48 hours to recuperate and repair themselves properly after strength training workouts, depending on the intensity of your workout. Without the rest, you won’t see the increase in the strength you’re after.
Sleep is often the most overlooked and most important piece of the recovery process. Shutting your body down with sleep gives it the opportunity to repair everything from torn muscle tissues to hormone levels. If you’re working towards gaining muscle, eating a protein-packed meal in the evening can help increase muscle gains.
Nutrition is Key
Proper nutrition plays a huge role in the body’s ability to recover. It’s all about what you eat and when you eat. We suggest fueling your body with 20 grams of protein within one hour of working out.
Nourishing your body with the proper balance of macronutrients gives you the energy you need to both workout and recover. Protein requirements vary from person to person. Elev8’s Body Composition Analysis and Macros takes the guesswork out of macros by automatically calculating your exact needs based on your body type and fitness goals.
The Risks of Overtraining
Elev8 suggests the following based on the recommendation of the American Council on Exercise:
- At least 150 minutes of exercise per week to maintain weight.
- If you’re cross training with other methods, we recommend practicing the Elev8 method 2-4 days a week, with not more than 3 consecutive days.
- Not to exceed practicing the Elev8 method more than 5 days a week if that is the only workout you’re doing.
Overtraining and lack of rest can lead to weight gain, injury and underperformance. If you don’t give your muscles and tendons enough time to recover, they won’t be prepared for the next workout. Tired muscles are more prone to serious injuries and prevent you from performing to the best of your ability. Additionally, feeling tired day after day can decrease motivation. Give your body the rest it needs!
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