There has always been a saying in the fitness circle: "If you want to grow muscles, practice three points and eat seven points!" To some extent, this shows the importance of training and nutrition to fitness, and to a greater extent, it shows that "rest" has not attracted people's attention. The rest principle of fitness is very important. Muscles don't grow when you vent your passion in the gym, when you munch on beef and chicken breast, but when you sit and watch boring TV programs and sleep deeply. People often put the cart before the horse, attach too much importance to training and nutrition, and despise rest too much. It often leads to staying up late at night, which affects the next day's life: overtraining leads to physical fatigue and delayed muscle growth, which are the adverse consequences of not paying attention to rest.
When do we need a rest?
fall ill
Many fitness enthusiasts are full of enthusiasm when they first come into contact with fitness, and often show careful training and strict implementation of the diet plan. They are often eager for success, but they don't know that slow work makes fine work. Fitness is a long-term exercise. They also choose to train when they are unwell or slightly ill, because they are afraid of delaying the training plan and affecting the muscle growth progress. Doing so will only make the situation worse. People's resistance drops sharply, and they are weak at the time of life. Strong crossbow physical training will only aggravate their condition, and the common cold will turn into fever, increasing the risk of myocarditis.
Poverty state
Most fitness enthusiasts are not full-time bodybuilders, they have their own careers, and going to work during the day will consume a lot of energy and physical strength. When you feel exhausted after work and can't keep up with the pace, please don't choose to enter the gym for your own health. Because training in this state, you will feel weak and weak all over, accompanied by a feeling of swelling and pain, which is a great consumption for your body. Muscles will not grow at all, but will reduce your resistance and make you weak and prone to illness.
dysthymic disorder
Studies have shown that when people are angry, the gas exhaled in an instant is enough to kill experimental mice. It can be seen how harmful bad emotions will be to human health. Fitness enthusiasts should keep a good mood before going to the gym to exercise, which is conducive to training. Of course, if you encounter inevitable bad emotions, only training can avoid them. Because training in the state of "qi and blood are not smooth" is easy to produce negative effects and a series of adverse reactions. Instead of strong crossbow training causing physical discomfort, it is better to give up training for physical stability and health.
Platform period
It is very common for training to encounter platform period, which is mainly manifested in poor training feeling, poor state and stagnant muscle growth. No matter how hard you try, you may just have a rest, but it will bring unexpected results. Rest time depends on your own situation, and it is suggested that 1 week be the minimum. Muscle has been tired and adapted in the long-term overload tearing and growth. At this time, only by stopping training can they get full rest and growth, plus rich nutrition. I believe that when you return to the gym for training, there will be unexpected surprises.
Therefore, the focus now is how to improve the quality of rest.
Fall asleep on time
It is your great wealth to form the habit of falling asleep on time. Research shows that 1 1 to 3 am is the best time for people to sleep and rest, and people can reach deep sleep again, with the highest sleep efficiency. If you set your biological clock to 1 1 and wake up at 7 o'clock, you will be full of energy and vitality all day. Even if you are busy and tired during the day, you will still have energy to exercise at night.
Complete rest day
The so-called "complete rest day" means not stepping into the gym on the rest day. Don't always think that I didn't practice my breasts yesterday. Although it's a day off, you can go to the gym to make up for it. Doing this is just psychological comfort, it will not have any effect, but will affect rest and muscle growth.
A relaxed state of mind
Although many fitness enthusiasts don't want to admit it, they all have some mild obsessive-compulsive disorder. In fact, they all practice well, but they always feel imperfect. There are still many places where they are dissatisfied and have no confidence in themselves. This is mainly manifested in that I will talk about fitness, I will always think of my own ways to exercise muscles, and I will prepare for next week's training. In short, I will let fitness affect my normal life, which is very unacceptable. Because you must first understand what the purpose of fitness is. If it is not for competition, healthy body is the ultimate goal of fitness. If you put the cart before the horse, you will lose more than you gain.
Combining rest with training gives the following suggestions.
Junior trainer
Take a day off and don't practice: muscles need more rest to adapt to the intensity of training and get better growth.
Intermediate trainer
Practice 2 days' rest 1 day: after adapting to the training rhythm and intensity, the muscle recovery ability is enhanced, the training days are increased, and the muscle growth is promoted.
Senior trainer
Practice 3-day rest 1 day: If this method can be used for competition preparation, practice every morning and afternoon, with small muscle groups in the morning and large muscle groups in the afternoon, and rest on the fourth day after completing a cycle in three days.
Finally, I wish you all the best and welcome your attention.
Shen Kang clocked in!
(The pictures in this article are all from the Internet)