How long should I recover after muscle workout?

<>So, how long do you have to leave for your muscles to recover after a muscle workout? In general, muscle tissue with adequate nutrition and other conditions is available, and the recovery time of large muscle groups, such as the pectoral muscles, is at least 72 hours.

Back muscles, leg muscles, etc. Recovery time is at least 48 hours for small muscle groups, such as biceps.

Triceps, trapezius.

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When we are developing our own fitness plan, we must implement this principle and leave enough time for the muscles to recover, whether it is 3 or 4 exercises a week, if it is not correct to exercise the same muscle group for two days, it will cause the muscle group to be overtired, thus missing the best time to recover and grow.

In order for the body to fully recover, sometimes we have to stop training for a few days, especially since our training exceeds the load of the body's endocrine system.

When there is a disorder. That's why I advocate practicing three days a week.

In addition, there are the following conclusions about muscle recovery:

The true muscle injury recovery time depends on the intensity of the exercise and how long the muscle is elongated.

While our muscle groups are not fully recovered, you can work on other muscle groups and it doesn't matter.

During your physical exercise cycle, you can take proper rest so that your body can be completely relieved from fatigue.

Combined with the above, aerobic exercise can be resumed within 24 hours. Strength training.

It usually takes more than 48 hours to recover.

The older you get, the longer it takes to recover, but you don't notice the change until you're almost 40 years old.

It is recommended to spend 3-5 days on repair, because muscle training can not be eaten in one go, and it must be gradual to exercise the muscle group thoroughly, so you can't be in a hurry.

After muscle exercise, the small muscle groups can recover in about two days, usually within two days, but the time for the large muscle groups is a little longer, generally speaking, it can be repaired in more than two days.

It takes about two or three days, but how long it takes to recover depends on the intensity of muscle training, and if it is excessive, it may take a little longer to recover.

It depends on the individual's situation, if you are a novice, it is estimated that it will take two or three days, and if you are a veteran, it is estimated that you can do it every day. As long as your muscles don't have a lot of soreness, you can continue to train.

Don't blindly do exercise, or cause muscle damage, and then wait for the muscles to recover, fitness is a long-lasting exercise, step by step, every day to exercise, more or less.

The muscle recovery period is 48-72 hours. However, this is not absolute, it also depends on the individual's physical fitness level, the length of training and the part of the training.

Generally, a muscle strain is fine for two to three days, and a serious one week is about the same. However, it is important to avoid excessive muscle training so that you can train for a long time.

It mainly depends on whether the muscles are injured, whether the degree of injury is large, if it is just a simple recovery of two or three days, it will be about the same, if the injury is injured, it depends on the individual system and varies from person to person.

After the workout, do stretching exercises and massage for a while, which is about a few hours.

Generally speaking, it is about two days, but this is related to each person's physique and usual exercise level, and not everyone needs two days.

Summary. Large muscle groups need to rest for 72 hours and small muscle groups need to rest for 48 hours.

How long do muscles need to rest after a workout.

Large muscle groups need to rest for 72 hours and small muscle groups need to rest for 48 hours.

Can you tell us more about that?

The large muscle groups include the pectoral muscles, back muscles, and leg muscles, which need to wait for two days after training, and the small muscle groups include deltoids, biceps, triceps, and abs, which need to be re-trained every other day after training, so you can't train the muscles of the whole body every day, so plan your fitness plan well!

A body of muscles is a symbol of a man's charm, strong muscles are a necessary condition for shaping a perfect body, exercise a strong muscle than is not an easy thing, need long-term unremitting efforts, if you want to exercise a body of muscles, you must give the muscles a recovery period, because only to give the muscles a recovery time, muscles can gradually grow, then, how long does it take to recover after muscle exercise?

Generally speaking, the recovery time of muscle tissue is at least 72 hours for large muscle groups, such as pectorals, back muscles, leg muscles, etc., when adequate nutrition and other conditions are available. The recovery time for small muscle groups is at least 48 hours, such as biceps, triceps, trapezius, etc.

Therefore, when making a fitness plan, it is important to follow this principle and leave enough time for the muscles to recover, whether it is 3 or 4 exercises a week, it is not correct to exercise the same muscle group for two consecutive days, which will cause the muscle group to be overtired and miss the best time to recover and grow.

In order for the body to recover adequately, it is sometimes necessary to stop training for a few days, especially if the endocrine system is out of balance due to overtraining. That's why I advocate practicing three days a week. This is done to give the entire nervous system enough time to recover in order to organize the next fight.

And what you get is not only mental relaxation, but also physical comfort. The symptoms of overtraining are mainly muscle fatigue and, worse, trauma to your nerves and other systems.

It can be seen that not every day continuous exercise can quickly train muscles, muscle growth is a recovery time, in order to exercise proud muscles, mastering scientific exercise methods and skills is crucial, but also need long-term unremitting efforts, if you want to have a perfect body, hurry up to pay your own actions.

After fitness training, with adequate nutrition and good rest, it takes 18 hours for the body to recover to 90% and 72 hours for full recovery. In addition, smaller muscles, such as the humerus, recover relatively quickly.

2. The triceps brachii can be fully recovered in 48 hours, while the larger muscles, such as the quadriceps and erector spinae in the back, will take 72 hours to recover.

One is when the pain appears immediately after exercise but goes away quickly, which is called acute muscle soreness.

The other appears after a few hours or overnight after exercise, and is accompanied by a feeling of tiredness and even muscle cramps, stiffness and other symptoms. This muscle pain goes away slowly, often taking 3 to 4 days or even a week to fully recover, and this symptom is called delayed muscle soreness.

Muscle: MuscleMuscles are mainly made up of muscle tissue. Muscle tissue is made up of muscle cells (muscle fibers) and connective tissue.

Muscle cells are elongated and fibrous in shape, so muscle cells are often called myofibers. The cells are rich in myomeral proteins, which are composed of fine and coarse myomerang. The cephalic muscles can be divided into two parts: the facial muscles (expression muscles) and the masticatory muscles.

If you lose it, you will adjust, and if you work hard, you will rest. Tenosheath diseases often arise from strain, so treatment must be combined with compensatory rest. Adjust it, then you need to rub the corresponding ointment on the uncomfortable part of the tendon sheath to make the medicinal power continue to penetrate**, reconcile the circulation of qi and blood, and relieve pain and discomfort.

Rest, it is necessary to develop good living habits, do not over-move the affected area, which is conducive to the damaged tissues.

If the muscle injury is not very serious, it can be recovered after about three weeks of rest, but if the muscle injury is very serious, it can be basically recovered in about two months, and the local area can be MRI if necessary.

Then there is hot compress and massage therapy, local places can be combined with blood circulation and stasis external drugs**, such as Yulin Zhenggushui** to help improve, this medicine is made of Jiulongchuan, wood, sea breeze vine, turtle insects, tempeh ginger, pig tooth soap and other more than 20 flavors of traditional Chinese medicine refined, the medicinal materials are authentic, the effect is significant. It has the effects of invigorating blood circulation and removing blood stasis, relaxing tendons and activating the nerves, reducing swelling and relieving pain, and can well relieve bruises, sprains, muscle soreness, and muscle pain. In addition, it is helpful to reduce long-distance walking and strenuous exercise.

Recovery time varies for different muscle groups, ranging from 48 hours for small muscle groups to 72 hours for large muscle groups.

Abdominal muscles can be exercised 4 to 5 times a week, and other large muscle groups should not be exercised within 48 hours.

90% recovery can be achieved after "sufficient" training of gross muscles in 48 hours, and basically complete recovery in 72 hours; Small muscle groups are slightly faster, but also require more than 24 hours of rest.

Large muscle groups: chest, back, legs.

Large muscle groups can be exercised once a week.

Small muscle groups: Shoulder, biceps, triceps, forearm, calf, and abs small muscle groups can be arranged twice a week.

The calf and forearm muscles are tolerant muscles and can be arranged 3 times a week.