Muscle work during training and the process of their recovery during rest hours

In this article we will look at the relationship between muscle work and recovery processes in the athlete’s body. After reading it to the end, you will understand: what anatomical processes in our body are generated by active physical work of muscles, as well as how the recovery process proceeds, what overcompensation is, and why our muscles grow - due to what this very necessary growth occurs. In general, everything that we all wanted to know for a long time, but did not dare to ask...

The ratio of work and rest determines the rhythm of metabolic processes in the body and is an extremely important condition for organizing strength training.

Intense muscular work of a fairly large volume is associated with the consumption of the body's energy resources and the destruction of a number of protein compounds. After completing the workout you have planned, during the rest period, the expended energy substrates are restored and the destroyed protein structures are synthesized, followed by their supercompensation (overrecovery). During particularly intense strength work, protein synthesis lasts for 2-3 days. Heavy muscular work with weights is just stimulus to the start and full-scale deployment of these processes.

Thus, it is very important to rationally organize training and rest, or, in other words, to optimally balance energy expenditure and their recovery, taking into account the real capabilities of the athlete’s body. Only a competent combination of clearly planned workouts, periods of active and passive rest, as well as a healthy diet for losing weight or gaining weight and muscle mass (for some, what is more necessary) will lead you to a high-quality, visually noticeable result.

Progressive increase in load.

In order for our body not to stop at the achieved level of its physical performance, the load given to it must be so intense as to again cause new adaptive reactions within the body. It turns out that with an increase in the general functional level of the athlete’s body, our training load should also symmetrically increase.

At certain stages of training, the load can increase due to:

1. adding weight,
2. increasing the number of repetitions and the number of approaches in one exercise,
3. reducing the rest time between approaches,
4. increasing the number of exercises performed,
5. changes in the composition of the exercises used.

As the athlete's level of fitness increases, a progressive increase in load is ensured by using:

1. more complex exercises and heavier weights,
2. an increase in the total volume of strength work,
3. more concentrated and intense load on individual muscle groups,
4. increasing the number of training sessions per week and during the day,
5. using technical techniques for performing exercises that increase the tension of muscle functioning.

A progressive increase in load should be carried out gradually, taking into account the increase in the functional level of the athlete and the improvement of the recovery abilities of his body.