How to Recover After exercise!
Recovery during and after exercise is a largely forgotten aspect of training... And I am certainly guilty of forgetting the importance of recovery. Here I discuss the two types of recovery, and their importance to exercise training. The first type of recovery is one that is easy to recognise as rest, but is largely under valued. This is the rest period between sets or exercises. This could range from 15 seconds to over 2 minutes, dependant on your training and experience. But, do you know how long your rest should be for? Obviously, there are variations based on individual factors and fitness levels, however different training modalities require different rest periods. Commonly, this is suggested to be 1 minute, which is ideal for a hypertrophy (3/4 sets of 8-12 reps) programme. During this period, your body is able to replenish used glycogen from the muscles to ensure you can complete the next set. For endurance training (4/5 sets to 15-20 reps or more) ...