Rest is a critical element of a resistance training program and is necessary to allow time for the body to recuperate from the acute effects of exercise associated with muscle fatigue or to offset adverse responses, such as exercise induced, delayed-onset muscle soreness. Only with an appropriate balance of progressive loading and adequate rest intervals can muscle performance improve. Therefore, rest between sets of exercise and between exercise sessions must be addressed.

Integration of Rest into Exercise

Rest intervals for each exercising muscle group are dependent on the intensity and volume of exercise. In general, the higher the intensity of exercise the longer the rest interval. For moderate-intensity resistance training, a 2- to 3-minute rest period after each set is recommended. A shorter rest interval is adequate after low-intensity exercise; longer rest intervals (4 to 5 minutes) are appropriate with high-intensity resistance training, particularly when exercising large, multijoint muscles, such as the hamstrings, which tend to fatigue rapidly. While the muscle group that was just exercised is resting, resistance exercises can be performed by another muscle group in the same extremity or by the same muscle group in the opposite extremity.

Patients with pathological conditions that make them more susceptible to fatigue, as well as children and the elderly, should rest at least 3 minutes between sets by performing an unresisted exercise, such as low-intensity cycling, or performing the same exercise with the opposite extremity. Remember, active recovery is more efficient than passive recovery for neutralizing the effects of muscle fatigue.

Rest between exercise sessions must also be considered. When strength training is initiated at moderate intensities (typically in the intermediate phase of a rehabilitation program after soft tissue injury) a 48-hour rest interval between exercise sessions (that is, training every other day) allows the patient adequate time for recovery.

Buy the Book that holds this excerpt: Therapeutic Exercise: Foundations and Techniques (Therapeutic Exercise: Foundations & Techniques)

Related Articles