The Resistance Band Workout Book by Ed Mcneely & David Sandler

Author:Ed Mcneely & David Sandler
Language: eng
Format: epub, azw3
ISBN: 1-58080-138-2
Publisher: Burford Books

Recovery

Recovery, the time between training sessions, depend on your training goals and the number of sets and reps in a workout.

STRESS AND TRAINING ADAPTATIONS

The purpose of training is to create a stress and subsequent adaptation which results in an improved performance. Hans Selye was the first to popularize the concept of adaptations to stress in his book The Stress of Life . In this work Selye proposes a three part response to stress called the General Adaptation Syndrome (GAS). The first stage, the alarm stage, is characterized by increases in stress hormones and activation of body defenses. The second stage, the stage of resistance, is a period where your body attempts to adapt so that homeostasis is restored. The third stage, the stage of exhaustion, occurs if the amount of stress is too great for your body to adapt. There is an increase in stress hormones and a reactivation of body defenses as in the alarm stage.

A training session imposes a stress on the body. Following the session there is a decrease in performance as a result of decreased energy stores and or structural damage. At some point in time the body will replenish energy stores and repair damage. If enough time is left before the next training session, a training adaptation can occur and performance will be improved. If inadequate time is left and a training session is started before some level of adaptation occurs, your performance will continue to decrease.

The ideal time to start the next training session is when you reach the peak adaptation part of the curve; this is when your body has gotten as much as it can from the training session. The table below provides some guidelines for recovery periods based on training goals. The recovery number represents the minimum amount of time you should wait between training sessions while the adaptation time is the point where your body is reaching peak adaptation from the previous training session. Note that this table refers to the time needed between training sessions for the same body parts. For instance, if you are following a split routine and are training to increase strength, you may be able to work out every day but would only work each muscle group once every 96 hours.

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