Intervals in bodybuilding training refer to the rest between two sets and between two days of training. It is an indispensable link in training. If ignored or used improperly, it will not only affect the completion of training tasks and the improvement of training quality, but also cause injuries and accidents, or even go in vain and get the opposite result.
There are two types of intervals: inter-group intervals and day intervals
The length of the interval between sets is inversely proportional to the level of training. Beginners should have a slightly longer interval, about one minute; young and old can interval for nearly two minutes; well-trained people should only interval for 30 to 40 seconds.
Day intervals generally refer to intervals every other day, that is, training one day and resting one day; or taking turns to train different parts for consecutive days, such as training the upper limbs and abdomen on the first day (resting the lower limbs and back), and training the lower limbs and back (resting the upper limbs and abdomen) on the second day. );Training with heavy weight and intensity, with two days in between to ensure complete recovery. Intermittent, requires regular rest to achieve the purpose of complete recovery and excessive recovery. You can't practice whenever you want and rest whenever you want.
Methods of intervals between sets
Quiet review method: After each group of exercises, while calming down and resting, mentally review the essentials and practice situation of the movements performed, so as to prepare for improving the movement practice. The characteristic of this kind of intermittent period is external stillness and internal movement, using mental power to adjust physical strength. This is the most basic intermittent method.
Massage Relaxation Method: While studying quietly, do passive or active massage to eliminate muscle tension and reduce fatigue. This interval is characterized by a combination of massage relaxation and conscious relaxation.
Brisk way to spend time: Dance briskly or play games during the interval for active rest. It is characterized by relaxation and joy, and both body and mind are regulated. This method can not only add interest to the training, but also make the dance proficient in performance, so women should use it more often.
Increased weight loss method: People with thick subcutaneous fat and unclear muscle lines can engage in activities such as jogging and rope skipping during intervals to consume heat energy, which is beneficial to fat loss and weight loss. The characteristic of this method is that it can adjust the training intensity to achieve the purpose of losing weight.
Why take a break?
We know that bodybuilding training is mainly weight-bearing resistance exercise, which consumes a lot of energy substances, especially carbohydrates and proteins. Generally speaking, it takes a day or more for proteins, sugars, etc. to be fully restored.
We advocate training every other day and ensure one day of rest, in order to ensure the recovery and replenishment of protein, etc. The interval between sets mainly promotes the recovery of adenosine triphosphate, a substance that can directly supply energy, and repays oxygen debt to relieve fatigue. However, the consumption operation in the intervals between sets still has the upper hand. As consumption increases and fatigue accumulates, the muscles that are mainly trained will show 'signs' such as congestion, swelling, hardening, and heating, which means that the main trainer can be changed. Muscle and training exercises. It can be seen that breaks are not only essential, but also must be done at the right time.
The main ways of taking breaks during the day are rest and sleep. Through rest and sleep, on the one hand, it can accelerate the decomposition and excretion of acidic waste accumulated in the body due to training; on the other hand, through physiological and biochemical effects, it can strengthen hematopoietic function, promote protein synthesis, thicken muscle fibers, and strengthen muscle connective tissue. Tissue hyperplasia, capillaries and lymph glands in the muscles multiply, thus making the muscles plump and strong. If you only focus on training and ignore intervals, your body will only consume and cannot accumulate. The result will be that the more you practice, the more you will lose weight and be riddled with injuries.
The above four methods can be used individually or comprehensively to achieve the best performance.
Methods of intermittent breaks during the day
Calming and calming method: An intermittent method for resting peacefully after training. This method meets the fitness requirements of "moving, resting and recuperating" and is a more commonly used method during the day. Bodybuilders should find time to sit quietly with their legs elevated or lie on their backs to rest two or three times a day after work, labor, and study, for about a quarter of an hour each time, to facilitate more blood flow into the muscles and promote muscle growth.
Nutritional supplementation method: Supplement nutrients, especially protein and essential amino acids, in a timely and comprehensive manner during intervals to meet the needs of body recovery and muscle growth.
Life adjustment method: Make reasonable arrangements and adjustments in life rhythm, labor methods, health care, etc., to expandtraining effect.
Sleep recovery method: An intermittent method to fully restore the body and mind. During deep sleep, the body's basal metabolism drops to its lowest point, and assimilation and synthesis take over, which can greatly speed up the recovery of physical energy. At the same time, the muscles are completely relaxed and the myoelectric potential drops to the zero line, which is conducive to the secretion of growth hormone, adrenaline, etc., and can promote muscle growth. If you want to develop muscles quickly, you must sleep more after training (especially super-normal training). The greater the amount of training, the more attention should be paid to improving the quantity and quality of sleep.
In short, interval is a science. It has an interdependent causal relationship with training and is an important link that cannot be ignored in strengthening training.