Resting a trained muscle at least
one day
Always
let a muscle rest at least one day between workouts. This doesn’t preclude you
from lifting weights two days in a row; you could work your chest and back one
day and then your legs the next. But if you’re doing a full-body routine, don’t
lift weights more than three times a week and don’t cram your three workouts
into one weekend.
Avoiding overtraining
As unbelievable as it may sound to a
beginner, many exercisers become overly enthusiastic after they start
getting results and think that if a little is good, even more has to be
great.Overtraining typically occurs in the following scenarios:
- Training too many times per week
- Doing too many exercises per session
- Lifting excessive numbers of sets
- Lifting too heavy a weight over too long a period of time
Getting enough sleep
Regular training improves
the quality of your sleep because you’ll be physically tired at night when you
go to bed. Current sleep researchers recommend that most people get at least
seven to nine hours per night. Individuals vary, so you need to
discover what is best for you. Many adults are chronically sleep deprived and
are compromising their health and well-being. Sleep is always important to your
health, but even more so when you’re training your body. Because you’re
actively stressing your muscles, your cells need time to repair. An important
hormone for the maintenance and repair of muscle tissue is human growth
hormone. Your body naturally secretes this hormone when you sleep.
Studies show that supplementation isn’t beneficial for healthy individuals so
don’t go out and buy HGH pills. If you deprive yourself of adequate sleep,
you’re limiting your opportunity for your muscle tissue to repair itself
optimally.
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