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It often tends to think that Muscle growth It is only achieved through hard work and weightlifting, but in reality, rest is equally important when gaining muscle. In fact, the body uses the rest to repair and strengthen the muscleswhich allows optimal growth and better physical performance. In this article, we will explore the relationship between rest and muscle growth, and analyze how different types of rest can impact the muscle growth process. Do you want to get bigger and more defined muscles? Keep reading!
What is muscle growth?
Muscle growth is defined as the Increase in size and strength of body muscles. This process is possible thanks to the adaptation of the body to a load stimulus, such as weightlifting or resistance in force training.
When the muscles experience this stress for loading weight, they occur microlesions in muscle fibers. These injuries trigger a body response to repair and strengthen damaged muscle fibers, resulting in muscle growth. This is scientifically known as Muscle hypertrophy.
The rest, key factor in muscle growth
In order for muscles growth to occur, it is important to submit the muscles to a progressive stimulus, which means gradually increase load of training and vary the exercises to avoid stagnation in the results.
However, if the muscles do not have enough time to recover, it can increase the risk of injury and reduce the effectiveness of training. Therefore, Muscle rest is also important in the hypertrophy process muscular, as well as to prevent injuries and oversight
Muscle rest refers to the period of time in which the body’s muscles recover After being subjected to intense training or physical activity. During muscle rest, the body concentrates on repairing damaged muscle tissues and recovering energy reserves used during exercise.
It is important to highlight that muscle rest Not necessarily implies total inactivity. Active rest, such as walking or doing soft stretching, can help improve circulation and reduce muscle rigidity,
Types of muscle rest
There are different types of muscle rest that are important for the growth and development of muscles, as well as sports performance:
- Rest between series: It is the rest time that is taken between each series of the same exercise. The recommended rest time depends on the target of training and the level of intensity of the exercise.
- Rest between training: It is the rest time that is taken between each training session. It is important to allow enough rest time for the muscles to recover and repair properly before training them again.
- Active rest: It refers to the realization of light physical activities, such as walking or doing soft stretching, to promote circulation and reduce muscle stiffness during the rest period.
- Full rest: It is a total rest period in which any physical activity is avoided. The complete rest is important to allow complete recovery after intense training or injury.
- Night rest: The dream is crucial for muscle recovery because it is during the deep sleep that the body produces the growth hormone, which is essential for muscle growth and tissue repair.
How does rest affect muscle growth?
Rest is essential for muscle growth because it is during the rest period when the muscles recover and repair after training.
During the break, The body sends nutrients and proteins to the muscles to help repair damaged tissues and rebuild them stronger. In addition, during deep sleep, the body produces growth hormone, which is important for muscle growth and recovery.
On the other hand, lack of rest or oversight can have negative effects on muscle growth. If the muscles do not have enough time to recover, a Excess muscle fatiguewhich can reduce the effectiveness of training and increase the risk of injuries. In addition, over -entry can Increase stress hormone levelswhich can inhibit muscle growth.
The required rest time will depend on the intensity and duration of training, as well as the recovery capacity of each individual. In general, A minimum of 24 to 48 hours is recommended muscle rest to allow full recovery after intense training.
Importance of sleep for muscle development
The dream is crucial for muscle growth because During sleep the body produces growth hormonewhich is essential for muscle growth and tissue repair. In addition, during sleep, the body Reduces cortisol productiona stress hormone that can inhibit muscle growth. Rest also reduces inflammation and improves muscle circulation, equally important factors in the repair process.
On the other hand, lack of sleep or poor quality can have negative effects on muscle growth, since it can reduce the efficacy of training and increase the risk of injury.
Other factors that influence muscles growth
In addition to strength and rest training, there are other variables on which you can work if you want to gain muscle and lose fat. A healthy food rich in proteinhealthy carbohydrates and fats is important for muscle growth. Muscles need proteins to grow and repair, while carbohydrates and healthy fats provide energy for training.
In the same way, Hydration is also important For muscle growth, since it helps the transport of nutrients and oxygen to the muscles, necessary both to perform the necessary physical effort and for the work of rest and muscle repair.
