Rest And Recovery
For the sake of this post, “rest” is the time you use between repetitions and sets in a training session. “Recovery” is the time between training sessions.
How do you know what is right for you?
Your body will let you know.
A key measure is building progressive strength by tracking increased weight (resistance) or repetitions.
Another measure is how quickly your heart rate comes down and you can do the next set of exercises.
Those are two simple indicators you can track in every session.
Between each training session you can track soreness, and energy levels.
Improvement Does Not Equal Pain
After five or more years of a popular mindset in the fitness industry being the need to work to the brink in each training session, results do not show a healthier outcome.
If you are an athlete and your life revolves around training then the continuous push is important. Their development programs included progressive steps.
The program for an athlete builds up to hit a 100% when they need to compete.
Rest and recovery is where they make strides to perform better. It is not a daily training session at 100% of effort.
Fitness for Health and Wellness
When having days that are so sore you can barely go to the bathroom, pain becomes more of a deterrent.
Very few people are motivated by pain. The one thing that got me through those early days of training was the idea that pain goes away the more you train.
This did work, but it took more time than I prefer.
Slow Progress and Patients
As I learned more about training, I learned that you could make progress, more slowly, without the levels of pain I experienced.
It requires more patience and time, but it can be done.
This also teaches a more long-term doable approach to training.
If you start to lose strength, feel tired a lot of the time, and fatigue quickly then what you are doing is likely too much.
Backing off and allowing for more recovery is going to keep you moving.
Instead of doing three sets do two sets and see what happens.
Maybe you will do three sets one time a month instead of three times a month.
Look for solutions that build you up instead of what is on trend.
You do you.
Consider paying attention to measures of improvement in your training session today and in the future. Cheers!!