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"There is nothing so easy to learn as experience and nothing so hard to apply."-Josh Billings, His Works Complete |
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By Joe Selvaggio, CPT The Rest Is Yet to Come One
of my clients recently asked how much time is appropriate to rest (also
known as rest intervals) between sets and exercises and I would like to
address that issue in this article. Resting
is an important factor in successful exercising. Resting too little can
result in greater fatigue and inefficient use of the muscles. Too much
rest can cause body temperature to decline resulting in a potentially
greater risk of injury. Over resting can also cause an inefficient use of
the muscles. Muscles
use energy to produce the work we demand of them. There are two
high-energy phosphagens that are used to by the muscles during resistance
training -Adenosine triphosphate (ATP) and creatine phosphate (CP). During
each set of exercise, the stores of ATP and CP in the muscle are depleted. Scientific
studies have determined that ATP and CP supplies are restored almost
completely in about three minutes. The American College of Sports Medicine
(ACSM) recommends resting between 3 to 5 minutes between sets. However,
the National Academy of Sports Medicine (NASM) indicates that working for
endurance a rest period of between 30 seconds to one minute is
appropriate. |
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