5/24/2023 0 Comments Rest time between sets![]() Of course, this only works for exercises in which sides of the body can move separately. You still incorporate rest time, but there’s no time during which your body isn’t moving. The left arm does a set and then rests while the right arm does a set. But, as long as you have a dumbbell in each hand, consider alternating your sets from one arm to the other. Most resources will have you curl both arms at once (Caciolo, p. Let’s return to the dumbbell curl example. If you’re worried about time economy, you can rest your muscles without adding time to your workout by playing hot-potato with the weights. So, what do you do with it all? Alternate Sides But, what do you do with all that time? If you aren’t using the set-and-rep model already, it is probably because it can feel like a waste of time if you aren’t using that time productively. So, you’re interested in exploring rest time and the space between the sets. ![]() A friendly engagement between workout partners during rest time between sets Making the Most of Rest Times We’ll talk in the next section about how you can use rest times to check in with your body – including the muscles that you’re working out as well as other “body systems” that you may not be reflecting on enough. Fine-tuning the length of your rest time and how they fit with the intensity of the rest of your is beyond this piece, but is something to ponder.įinally, when you get wrapped up in a workout, you can forget that no matter how targeted your exercise is, exercising is a full-body activity. This is part of the reasoning behind exercise plans like High Intensity Interval Training. The way that your body switches between forms of metabolic activity is, to some degree, a thing that you can control with time (Abernathy et al., p. However, taking a few breaths in between reps can help to replenish that oxygen. The energy metabolism within muscles can be categorized as “aerobic” or “using oxygen” – and “anaerobic” or “without oxygen.” Weight lifting is typically anaerobic, which contributes to the buildup of lactate. There’s more to rest times than just moving waste material around. However, incorporating rest times into your workout and even softly moving or massaging the muscles that you’re working between sets can help. This is a natural part of exercise, and your blood will eventually carry that lactate away. Why Rest Times Workĭuring an intense workout, a waste chemical called lactic acid can build up in your muscles, potentially contributing to muscle soreness later on. ![]() Or, two sets of five at the next weight.īut, why is this the case? There are actually a number of reasons that brief rest times between sets can improve your workout. By breaking that up and incorporating rest times, you might find that you can do three sets of five. Suppose you can do “one set of ten” at your current weight. Or, maintain the same number of reps at the next weight up. Chances are, you’ll realize that you can do twenty to fifty percent more complete reps using the same weight. If you don’t use the sets-and-reps system, try it. So, if you do 30 total reps, the idea is to do five sets of six reps (or some similar division) with brief pauses in between.īut, why do we have rest times? How do we fill the space between the sets? Let’s find out. “Sets” are groups of repetitions of the same workout that you perform before moving onto the next workout or hitting the showers. “Rep” is short for “repetition.” A repetition is one complete workout – from rest, to peak, hold, and return to rest. Each day consists of workouts done in sets and reps. The standard procedure is to split your week into days with each day targeting a different area of the body. If you’re familiar with your terminology, feel free to skip ahead a little bit. But, what about the space between the sets? How do you use your rest time? How should you use your rest time in a way that supports the more active parts of your workout? We’ll explore this and more.
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