Why do you need to strictly control the rest time between groups during fitness training?

Why can't the intervals between groups be too long? Why should we strictly control the rest time between groups?

In fitness and bodybuilding training, there are strict regulations on the interval between movements and movements, and between groups, and there are fixed connections and rules between them.

So, how long should the intervals between movements and groups be appropriate, and why can't the intervals be too long? 　　The tricks to determine the rest between groups

The training purposes are different. The intensity and load amount used in training have their own emphasis, among which the movements and intervals between groups are also different .

Under normal circumstances

1. The focus is on enlarging muscle countries and developing muscles. The interval time is generally 30 seconds to 60 seconds;

2. The focus is on highlighting muscle lines. The interval is about 10 seconds to 30 seconds;

3. The focus is on improving absolute muscle strength. The interval is about 90 seconds to 180 seconds;

4. The focus is on improving muscle endurance, cardiopulmonary function and fat loss. The interval is 10 seconds to 30 seconds and 30 seconds to 60 seconds, respectively.

Why should I strictly control the rest time between groups?

Interval The length of the break depends on the weight used in the exercise, and the second is determined based on the recovery status of energy substances in the body and the timing of re-exercise.

1. During the intervals between movements or groups, the energy substances consumed by the muscles and the acid metabolites produced gradually recover and eliminated. When the energy substances return to a certain level, they should start stimulating the muscles again, otherwise there will be no superposition or accumulation effect of training stimulation, and the depth of the muscle stimulation cannot be reached, affecting the training effect.

2. The recovery of energy substances is usually expressed by a half-time reaction, which refers to recovery. The time required to consume half of the substance during re-exercise. The half-time reaction of phosphate is 20-30 seconds. The basic recovery time is about 180 seconds. Given the special nature of bodybuilding training, generally the next set or next movement exercise must be carried out

So, the intervals between groups or movements required by bodybuilding exercises should not exceed 180 seconds, otherwise there will be no good results. A popular saying in bodybuilding training, "A interval of more than 3 minutes is equivalent to a secondary training class" means this.

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