Day: September 29, 2020

Rest you say?

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You may follow an online workout, and it says to “rest” between sets.  You think “Cool I can rest!” Or “I don’t need no stinking rest!”

Did you know your rest intervals are based on your goals and your fitness level?  There is more to the rest interval than to just chill out.  In fact, it is kind of an art to fitness programming.

In endurance or aerobic training the rest intervals will be shorter, however strength and power goals have longer rest periods.

If you finish a set and don’t feel like you need a rest, consider lifting heavier or pushing harder.  The rule of thumb is to be able to push through the assigned reps, with the last two being a little difficult to complete.  A rest is needed in order to let the muscle recover.

Believe it or not, there is a lot of science that goes into determining those rest periods, and how much recovery your muscle needs for the goals you are working toward.  So the next time you see a rest period programmed into the workout you are doing, follow it.  Don’t yack with a friend for 3 minutes when your rest interval is 60 seconds, conversely don’t skimp on waiting the full 60 seconds – push harder the next set, if you don’t feel like you need a rest. You should need your rest interval.

If you would like to work with a personal trainer, to program for your individual fitness goals, please fill out the contact form I’d love to discuss your personalized goals.

How sore is too sore?

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Have you ever done a workout where you couldn’t walk up the stairs for two days?  Oh I’ve been there, the body’s reaction to unfamiliar movements can be extreme.  This type of sore is not the ultimate goal and if you have experienced it you should give the muscle ample recovery time.  It will help to do some light movement in the days following this type of workout, but you don’t want to “hit it hard” again until the soreness is fading.

This reaction is known as Delayed Onset Muscles Soreness or DOMS. While feeling some soreness after a new workout is normal, you should still be able to move without pain.  In fact, after working out regularly you may no longer get sore.  It does not mean you aren’t getting a good workout, it means your body is getting more efficient at the tasks it is asked to complete. When reaching this level you may want to consider a change in routine, but don’t think unless you can’t move the next day your workout failed.

I love that slightly sore feeling telling me I had a good workout, just as much as the next guy, but if you can’t stand up, or lift your arms over your head to put a shirt on, this is your body telling you to back off.  Recover by doing “active” rest days, perform light workouts on the affected body parts.   Light or no weight is a good way to help with recovery, take an easy walk or go through some low reps of an upper body workout with no weight, even foam rolling can help.  We want to lessen inflammation and keep blood flow to the area for repair without taxing those muscles too much.

It is also important to keep your protein intake optimal, because protein is what repairs and builds muscle. The best time to take in a fast digesting carb and protein is after a workout because the muscle is primed to accept protein for muscle repair.  I use Ignition and Phormula-1 after every workout for this reason.  It’s quick, easy and honestly is the only time a supplement is better than a whole food, because it’s quick digesting formula gets to work immediately, which, bonus points, can lessen the effect of muscle soreness. If you don’t want to use a supplement you should eat a fast digesting carb and protein within 45 minutes of a workout.(example: Omelet and slice of avocado toast).

Bottom line  if you have experienced this pain after a workout, realize you may need to slow down, or lighten up, but don’t quit!  This is normal and it will get better with consistency.  If you have any questions please don’t hesitate to reach out.