How to Rest Between Sets – Numerous studies have shown that taking breaks between exercises is just as important as exercising reduces fatigue and improves performance. Learn more about why rest is important, and what to do during those rest times to optimize your workout.
What is the biggest mistake people often make at the gym?
Asking that question will get you many answers, from improper form to gym etiquette faux pas.
My answer to that question is a bit different. I’m not so much worried about how the exercise is being done (although it does matter); I’m just as, if not more worried, about what’s happening between your exercises.
I’m talking about your rest periods.
The Benefit of Resting Between Exercises
Numerous studies have shown that taking breaks between exercises is just as important as exercising reduces fatigue and improves performance.
One theory is that our muscles produce waste products during exercise that can build up and cause fatigue. When we take a break, our muscles have a chance to clear out these waste products and recover. In addition, taking breaks gives our body a chance to restore its energy stores, which can help us to tolerate future bouts of exercise better. Finally, research has shown that breaking exercise into shorter segments can improve our focus and motivation.
Time Flies When You Aren’t Watching It
You might think you are only resting for 60 seconds between exercises, but if you aren’t tracking your time with an app like the TrainFitness.ai app, there is a good chance you are underestimating how much time you are waiting between sets.
Many who start keeping track of their rest periods are shocked to discover how fast these times can go by and also realize that they have been spending too much time between sets previously.
We count and track every exercise, every rep, and every set. We pay close attention to how
much weight we are moving around. Our rest periods deserve the same TLC.
How Much Time Should I Rest Between Sets?
The answer to this question can be tricky, as it depends on your goals and the exercises you are doing. However, there are some good rules of thumb to follow.
In the article “Optimal Rest Times Based on Your Goals” on the TrainFitness.ai blog, we laid out the optimal rest times for the various categories of workouts that you can consider. Following these guidelines will help your body recover, prepare for your next sets, and help prevent injury and exhaustion.
What Should I Do During Rest Periods?
What you do during your rest periods can have either a positive or negative impact on the quality of the rest of the workout.
First, try to avoid picking up your phone between sets. This is a surefire way to become mentally distracted from your workout, which can be hard to recover. And distraction can lead to over- extended rest periods. Picking up your phone to change your workout music playlist is ok, but try to avoid anything else. Keep your body moving and keep your muscles loose.
Some light stretching and limb shaking can keep the blood and oxygen pumping and keep your body loose for the next round. Keeping your favorite protein shaker nearby is a good way to stay hydrated between sets. Keep the liquids coming between exercises. Even some pacing around the gym is a good way to pass the time while getting in a little extra cardio for a breather. Remember, be mindful of your rest. Track your time to ensure you get the most benefit from your workouts.
To learn more, visit Train Fitness.