Well, I didn't rest until the eighth day of my push up training and I wasn't really intending to take a day of rest at all. Time flew by, and I hadn't done a single push up, but the next day, I found doing negative push ups a lot easier. It was if I was stronger after I rested for a day.
According to Tudor Bompa and Michael Carrera, energy stores in the form of glycogen (formed by glucose) are partially depleted during strength training sessions, and it has been reported to take 5 hours of rest to restore glycogen levels by 55%. Taking 24 hours of rest is advised as glycogen stores are restored to almost 100% of pre-exercise levels. When we don't allow our bodies to replenish their glycogen stores we're left with fatigue and the next strength training session will produce suboptimal results (Leslie Bonci).
T Bompa and M Carrera further explain that protein metabolism or breakdown occurs as long as 48 hours after strength training. They also state that protein synthesis occurs during the resting phase and is greater than protein breakdown, but they make a strong case, stating that without enough rest, increases in muscle strength and size will be diminished.
It may seem counterproductive, but taking a day's rest will help to increase your strength. So if you get to a stage where you find yourself struggling with the same strength load and know you can do better, take a day or two off, and go back to it. You may be surprised at how much better you can handle the same strength training exercise.
Tudor O Bompa and Michael C Carrera Periodization Training For Sports 2nd Edition 2005
Leslie Bonci 2001 www.momentummedia.com/articles/cm/cm0902/refueltank.htm
http://urbantricks.blogspot.com/p/personal-physical-achievement.html
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