If you want to build a good figure by exercising muscles or improving muscle endurance, the best way is to minimize rest time. Most people stay healthy or lose weight through retraining. I would advise them to shorten the interval as much as possible. This can not only maintain the heart rate, but also replace the way of completely relaxing muscles with a short rest, increase the weight of muscle load and burn more calories. Of course, the corresponding weight should also be gradually reduced with the physical condition.
If you want to increase your strength, the multi-year principle still applies: your muscles need to get enough rest to fully recover. Moderate rest can release hormones responsible for muscle repair and repair muscle tissue damaged by high-intensity training. Therefore, if you are re-training to strengthen your strength, it is suggested that the rest time between groups should be about two to five minutes.
If your goal is to exercise muscles in all parts of your body, you will be advised to rest for about a minute. Rest for more than one minute, the metabolic ability of training will be discounted, which is not conducive to muscle growth; If it takes less than a minute, the muscles will not get enough rest. Therefore, people who plan to increase muscle mass can try to control the rest time to about one minute.
While knowing the most suitable rest time for various goals, we should also measure our own situation. If you are a new retrainee, adequate rest can improve your self-efficacy and be more effective. In other words, adequate rest can keep your physical strength until the last moment, which is a very important link to cultivate retraining confidence and can make you more active and lasting. Wait until the body adapts to the needs of exercise, and then slowly adjust according to the goal!