DESCANSO ENTRE SÉRIES e ENTRE DIAS DE TREINO | Muzy Explica

Summary

The script discusses the importance of rest between sets, intervals during a workout, and rest days between training sessions. It emphasizes the need for adequate recovery time for muscle hypertrophy and endurance training, highlighting the different recovery needs for joints and tendons. It also touches on the concept of 'mirror training' and the critical balance between workout intensity and recovery.

Takeaways

• 🏋️‍♀️ Rest between sets is crucial for muscle hypertrophy, ensuring you can perform the same number of repetitions in each set.
• 🕒 The first rest period might be short, like 30 seconds, while the last could be longer, such as 1 minute and a half, to complete the exercise effectively.
• 💪 Hypertrophy is critically linked to the total amount of work done, so reducing the work volume for higher intensity might not be as efficient.
• 🏃‍♂️ For endurance and aerobic training, like CrossFit, shorter rest intervals are necessary to build the ability to work at high intensity.
• 🔄 'Training mirror' technique involves repeating the same workout the next day but focusing on a different stimulus, like more repetitions after a day of heavy lifting.
• 📅 For muscle recovery, it's recommended to repeat the same muscle stimulus every 48 to 72 hours, allowing for efficient muscle recovery.
• 🦵 Simple hinge movements like elbow and knee extensions require more frequent rest due to the overburdened tendons and ligaments involved.
• 🤔 Tendons and ligaments need twice as much recovery time as muscles, which is crucial to avoid tendon-related pain and injuries.
• 🏋️‍♂️ Training frequency should be adjusted based on an individual's capacity for work and recovery, not just their level of expertise.
• 🚶‍♀️ Non-professional athletes might need more rest days between intense training sessions to ensure adequate recovery and prevent overtraining.

Q & A

What is the main topic discussed in the transcript?

The main topic discussed in the transcript is the importance and types of rest and pause during and between workouts throughout the week and on weekends.

Why is rest between sets important for hypertrophy training?

Rest between sets is important for hypertrophy training because it allows the individual to perform the same number of repetitions in each set, which is critical for muscle growth.

What is the recommended rest duration between sets for hypertrophy training?

The recommended rest duration between sets for hypertrophy training can start from 30 seconds for the first set and increase to 1 minute and 30 seconds for the last set.

How does the rest duration between sets affect the intensity of the workout?

Reducing the rest duration can increase the intensity of the workout, but it may not necessarily lead to more efficient hypertrophy if it results in a reduced total amount of work performed.

What is the purpose of shorter rest intervals in training for resistance or aerobic capacity like in CrossFit?

Shorter rest intervals in training for resistance or aerobic capacity help to increase the ability to work at high intensity, although it may not immediately correlate with physical modification, especially muscle hypertrophy.

What is 'treino espelho' and how is it used in training?

'Treino espelho' is a technique where the same workout is performed on consecutive days but with a different stimulus, such as focusing on strength one day and repetitions the next.

Why is it not common to use 'treino espelho' for hypertrophy training?

It is not common for hypertrophy training because it requires a high level of rest and recovery that is difficult to achieve for individuals who are not professional athletes.

What is the recommended rest period between training sessions for muscle recovery?

For efficient muscle recovery, it is recommended to rest between 48 to 72 hours before repeating the same stimulus in a workout.

Why might the recovery time for joints like the elbow and knee be longer compared to other muscle groups?

The recovery time for joints like the elbow and knee might be longer because they involve simple hinges and the tendons and ligaments require twice the time of muscle tissue to recover.

What is the significance of rest periods between training phases?

Rest periods between training phases are crucial as they allow for more efficient recovery, especially when the intensity of the workout increases.

How does the level of work capacity and recovery ability affect the frequency of training?

The frequency of training should be adjusted based on an individual's work capacity and recovery ability. Professional athletes may require more rest, while beginners or those with lower work capacity might not need as much rest.