Exercise for 5 minutes, rest for a while, and then exercise, so that it is useful to exercise betwee

Intervals are useful, don't listen to those words that stay at most 50 seconds until you are exhausted, after practicing a group, you can move for a few minutes, or continue to practice for a longer time according to your own situation, as long as the number of groups is enough.

Interval workouts are a popular form of fitness that combines cardio and interval rest. This type of exercise can help improve heart and lung fitness, burn fat, and increase metabolism levels while reducing muscle fatigue.

While interval workouts can provide a high level of exercise for a short period of time, whether its effects are sustained depends on your workout program and physical condition. If you're only doing short interval workouts and don't have an effective workout plan in place, then this type of workout may not have lasting results.

Therefore, if you want to get better results with interval workouts, it is advisable to develop a reasonable exercise plan that includes several workouts per week, the time and intensity of each workout, etc. In addition, you also need to pay attention to proper rest and nutrient intake to maintain the health of your body and a good workout.

In conclusion, interval workouts can provide a high amount of exercise in a short period of time, but to achieve sustained health and fitness results, a reasonable exercise plan needs to be developed with proper rest and nutritional intake.

Each exercise is five minutes for one session, and insist on practicing 10 sessions a day! The effect is basically the same as practicing for 50 minutes!

Inter-group rest is the most easy to ignore when we train, as disturbed by the previous variable, when you just start exercising, you may also pay attention to your rest time, your own inter-group rest is strictly controlled, with the extension of the exercise time, the rise of fatigue, at this time most people will slow down their training rhythm, next to an acquaintance to chat for a few minutes in the next group is also a common thing.

Then the problem comes, at the beginning of trainingShort group breaks and long group breaks near the endDoes training have any effect on our strength training?

In the following, we will analyze this problem from the two directions of training goal of maximum strength and muscle mass hypertrophy.

That is, the accumulation of more metabolites (lactate, etc.), and at the same time, due to the increase in metabolic pressure, it leads to the secretion of more hormones (testosterone, human growth hormone, cortisol, etc.), and the acute increase in these hormones is considered to be beneficial for muscle gain.

2 ** on JSCR "Effect of Resistance Workout Rest Intervals on Hormonal Response, Strength and Hypertrophy" showsIt is true that the body responds more to short sets of rest during resistance training, secreting more testosterone (TEST), growth hormone (GH), and cortisol (Cort).

SR: 1 minute short break; lr: minute-long breaks.

It was most noticeable in the first week of training, and as training progressed, by the fifth week, the difference in hormone secretion levels between the 1-minute short rest group and the minute-long rest group was no longer significantBy the tenth week of training (10 weeks in total), the difference disappeared.

At the same time, unfortunately, the participants of the short group of rest received a more significant increase in the level of hormone secretion, but at the end of the 10-week experiment, the short group and the long group of rest,Except for the cross-section of the arm muscles, there is no very large difference in strength, lean mass, and other muscle circumferences.

SR = 1 minute of Hugh Lee dividend between two sets of exercises; lr = minutes of rest between sets of exercises; 5-rm = maximum of five repetitions; CSA = arm cross-sectional area; There was a significant difference between the pre- and post-measured cross-sectional area of the thigh muscles = mcsa = thigh muscle cross-sectional area (P=

The largest increase in arm muscle dimension was actually in the participants with the minute-long group break, not the participants with the short group break. (Both groups have the same training capacity).

This is just an experimental conclusion, and we may need more experimental support for a more comprehensive understanding of the effects of rest between sets on strength training, so we looked at two literature reviews.

European Sports Science, The Effect of Rest Intervals in Endurance Training on Muscle Strength Measurements: A Systematic Review

The aim of the literature review was to aggregate and assess the adaptability of muscle strength to rest between sets and to provide evidence-based training recommendations.

The studies pooled 23 studies with a total of 491 participants (413 men and 78 women). All studies were classified as having good to moderate methodological quality; None of the studies were of poor methodological quality.

In order to develop absolute power and explosiveness, the recommended interval time is 3 to 5 minutes. This is because the training goal and intensity are dependent on the phosphogen system and anaerobic glycolysis system in the body's energy supply system. In particular, the phosphogen system contributes the vast majority of the energy output.

The phosphogen system is composed of phosphocreatine and ATP. ATP is human"Energy currency"It is used for muscle contraction after decomposition, and then synthesized again with phosphocreatine in the body for good finger energy. Therefore, the reserves of ATP and phosphocreatine in the human body almost determine the output efficiency, but unfortunately, the reserves of ATP and phosphocreatine in the body are very small, and they can only maintain high-intensity exercise for about 10 seconds.

However, after 3 to 5 minutes of rest, most of the body's phosphogen system can be restored to its original state.

It depends on what kind of sport the rolling annihilation is engaged in. The movement is generally a gap of three minutes to change the calendar. You can rest more, so that the muscles will not relax, and you must exercise straight to achieve good results in fitness.

No, you need to take a proper rest between exercises, and 5 minutes is not a normal rest time.

Rest time is one of the most overlooked aspects of training. Have you ever seen someone in the gym (well, while they're exercising) staring at their watch or phone and wondering how long they have left to start exercising? This is a big flaw in training, and it's a shame because rest time has a big impact on your performance.

I'm not just talking about building muscle, either.

First of all, you must know what the purpose of your workout is. Do you want to increase your strength? Maybe you want to build muscles or endurance.

The final choice is really yours, but I want you to pay attention to some excellent strategies to achieve your desired training goals. It makes more sense to work most effectively and effectively according to your goals, rather than just riding blindly without any progress.

Intensity = (240 seconds of rest) Endurance = (30 seconds of rest) Hypertrophy = (90 seconds of rest) The reason these breaks are so different is that the longer the break, the more weight you can use. This means that the intensity of your training will increase a lot. It makes sense, though.

When you only have a 30-second break, you can't lift as much or lift a higher intensity. Each rest period has a different effect on your musculature structure.

I would also like to point out that shorter rest periods also increase the rate of fat burning and calorie burning. But that would be less than 30 seconds of rest, more like 15-20 seconds. It's very intense, but it's what your nervous system needs to change the efficiency with which it uses energy (calories).

Now, I believe you are pursuing growth in strength, considering the time you allotted for rest. This is necessary because it will allow you to accumulate some huge weight. What you have to consider is the weight you lift and the sport you do.

These longer rest periods should be recommended for compound exercises such as squats, hard lifts, lunges, and bench presses. Do not rest for 5 minutes while performing a fly down or pull-down motion. This is not necessary.

These compound exercises will help you gain tremendous strength throughout your body. Remember, you don't just use your legs for a hardlift; - It's your back, glutes, calves, and abs (of course there's more, but I want to emphasize that the bollift is very powerful for you).

Give yourself enough time to complete these exercises. I recommend that you work out on weekends so that you have enough time to complete your entire workout program. It can take quite a bit of time – but it's well worth it.

The next time you exercise, keep these factors in mind, but if what you want is strength, you're on the right path. Be sure to change it and spend time on stamina and hypertrophy so you don't destroy your nervous system.

Not much, proper rest after exercise can speed up physical recovery and avoid muscle damage caused by long-term exercise.

No, because five minutes is supposed to be a short time, and five minutes will give you enough energy to recover.

5 minutes of rest between exercises is not much, not too fast, so it is easy to sudden death, if you feel that you can't bear it, just rest, in this way, the qi to a buffering effect.

Yes. Because the rest between exercises should be controlled between 30 seconds and a minute, and 5 minutes is obviously too much.

What exactly do you do with a 30-second break between workouts?

5 minutes is still relatively much, because the muscles will be sore after the workout, which is a sign of muscle growth, and if you rest for too long, the effect of the workout will be weakened, so under normal circumstances, 3 minutes is the best.

Personally, I don't think it's much, because I think a 5-minute break is a very reasonable amount of time, and 5 minutes doesn't really slow down much.

I don't think 5 minutes is a lot of rest, but it gives us a good rest. And you can set your own exercise goals during this time.

It's best to do it gradually, slowly increasing the amount of exercise.

Because, if you don't exercise for a long time, your cardiopulmonary function is weak, and if you exercise a lot, it is easy to deprive your body of oxygen.

Second, some microfibers break during exercise, recover through nutrition and rest, and grow stronger fibrous tissue, so it is necessary to have a recovery time.

Third, if you increase the amount of exercise immediately, it will cause excessive fatigue of muscles and organs, and harm the body.

Whether it is **, muscle gain or general fitness, it should be taken slowly, not at the expense of the body, not only has no effect, but has a negative effect. If you have any more detailed questions, you can ask some specific questions and answer them in detail.

Slowly increase the amount of exercise, if you start with strenuous exercise, it will cause a lot of damage to the body.

There is no problem with exercising every day, you can simply warm up at the beginning and gradually transition to a larger amount of exercise. In this way, you can develop the habit of exercising, and you will not give up halfway because you fish for three days and dry your nets for two days.