It is well known that the body takes a break after the 'forced' to work hard at practice. But how much time is ideal for a break ?. Exercise is the key factor for body building program to be strong and muscular, especially weight training. The exercise proved to be very effective to help the body building program. In addition to forming a more muscular body, with regular practice can also improve overall health.
Not a few who started the fitness program after seeing idol or someone with a charming posture. Due to the charming posture would be very influential on a person's appearance and self-confidence. By doing so, one will be more zealous in practice.
So spirits in practice because the idol obsessed, one of the important things may be overlooked, REST. Yes, in addition to exercise, diet and supplementation, other important factors for the formation of muscle is resting. Because at this time that the muscles will recover and grow.
What Happens If the Force to Continue Practicing?
Because tempted desire to immediately get into shape that is desired, one spirit to practice. Excessive exercise schedule and a little more time off. If this occurs, it can make exercise performed becomes useless. Why? Because it can make overtraining or fatigue.
Overtraining is identical to the physical and mental fatigue due to a strenuous workout in the long term. Obviously, if the body is experiencing overtraining will bring a number of negative effects that would be detrimental to physical fitness. Such as decreased performance, high blood pressure, decreased immune system, disrupted sleep, and more.
Very Important For Body Berisitrahat After Exercise
Weight training is a great way to shape the body becomes more healthy and ideal. After weight training, muscle fibers will be damaged and could cause pain (Doms / Delayed Onset Muscle soreness).
That's why it takes time for the body to rest. At this time, the muscles will be reconstructed or recovery in order to become bigger and stronger. Yes, profits for the muscle is not perceived as someone trained in the gym, but in a period of rest.
How Long Time to Rest?
Because the break is very important, the next question is how much time is right for a period of rest?
Rest periods should be one to two days a week for muscle recovery and prevent injury. And some trainier suggest to berisitrahat two to three days for beginners. And in the rest of time, it is advisable to get to sleep for eight hours per day so that the body quickly recovered.
Break not Mean to laze
Although advised to rest, but that does not mean letting the muscles isitrahat total. A study says that exercise intensity is lighter advisable to increase muscle relaxation. Such as swimming or walking around.
Remember, that the recovery does not always have to spend time sitting, or sleeping all day. Some light exercise such as yoga, jogging, pilates, or swimming can improve your muscle mass recovery. But still make sure the first fitness condition your body.
Also the Mandatory Attention is Nutritional
Another way is to pay attention to the post-workout nutrition. The adequacy of nutrition is very important to support the exercise performed. Besides being able to make overtraining, lack of nutrition can affect your weight and your exercise performance further. Especially protein.
Protein is essential for muscle, especially after exercise. Protein is the best food for muscle after training as well as to speed up the recovery process. After intense exercise, the body will enter a catabolic or muscle breakdown into energy. If you do not want this to happen, the adequate intake of protein is essential to restore the body to a phase anabolic (muscle building).
To maximize muscle growth and recovery, it is necessary to increase protein synthesis process. The best way is through food, snack, or a protein shake. Can also take supplements like Prostar 100% Whey Protein Ultimate Nutrition containing high-quality protein to form, speed up the recovery process, and prevent muscle wasting.
Other Factors for Determining Breaks
However, there are some other factors to consider when determining how long a break. Factors such as age where increasing age may be recovery and muscle growth will slow. Other factors such as how often training or duration of exercise. The point is, do not be afraid to keep doing the exercise routine. Provided recognize the signs that the body needs to rest so that the recovery and growth of muscles running optimally. Congratulations practice.
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