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Excersise advices — August 15, 2012 at 12:00 pm

Rest Periods between Sets

Working out in the gym, with proper number of sets defined, requires defined rest period between those sets. Not only in the gym, the knowledge of how rest periods work when you workout in the park, at home or wherever will organize the repetitions and put discipline in your spirit. There are a lot of people who will tell you different ways of how to organize your rest periods – some will even tell you that they don’t even pay attention to it. They just start the next set when they feel like it. Timing of the rest period is an important part of muscle growth. Here is why …

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When you are targeting explosiveness in your workouts, heavy sets with low repetitions or lighter sets with high number of repetition – the body needs approximately 2 to 3 minutes of rest in-between sets. This period will be enough for the Central Nervous System (CNS) to recover. Normally, in a set that ranges from 8 to 12 repetitions, the Central Nervous System need only about a half a minute to recover. Looking at the time and measuring the time won’t make it weird; after all a few seconds more won’t make a difference.

Hormonal release is also part of the rest periods. Resting from 45 to 60 seconds between sets promotes hormonal output; 60 seconds or more is great rest period for nervous system recovery. As far as testosterone release is considered – 2 minutes of rest period is recommended for those workout exercises which are constructed of higher number of sets with around 10 repetitions each.

Calories burn when the rest periods between sets are shorter- that’s true, but there is something else to consider when it comes fat burning. 30 seconds between sets will cover more exercises in a given time frame (low weights with high number of repetitions) and will deliver fat burning activity; however, low repetitions are usually followed with high weights. This will result in keeping the muscle mass that is capable of burning calories throughout the entire day. The latter requires longer resting periods between sets.

90 to 120 seconds is a reasonable time for rest periods when you are on low-carbohydrate diet. This way you will avoid possible fatigue because there aren’t many muscle glycogen reserves.
Never put yourself in a position where rest periods are too short or they are too long. Know that the body has its own rhythm then it comes to exercising. Creating a balance between the sets and repetitions will create ideal muscular body with perfect energy balance.

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