If you’re like most people you’re already tracking exercises, reps, and weight, you’re neglecting a huge part of your part loss program:
Exercise rest periods.
Luckily, I have guidelines to get you back on track to lose more body fat and improve your training.
Additional exercises shouldn’t make the workouts excessively long. Your goals should be focused on the task at hand and becoming more efficient.
Why Rest Periods are Important
The amount of time between exercises and sets has implications to the amount of fat your body burns.
Exercise Rest Periods Will determine:
• Restoration of short-term energy substrates like creatine-phosphate. This helps provide fuel for your training.
• Central nervous system recovery for maximal power output and proper technique.
• Clearing metabolites from muscular contractions (helping to alleviate the burn in your muscles.
• Your heart rate. Keeping the heart rate high throughout a workout will help you burn more calories during your workout and after your workout.
The amount of rest depends on your goal.
Your training must be specific to your goals to achieve the desired outcomes.rrest periods are a vital cog in training like sets, reps, and working intensity. In the case of maximizing fat loss, we must use a variety of rest periods for safe training and maximum fat loss.
Rest Periods on Strength Exercises
While your primary goal is burning fat, successful fat loss programs have moderately heavy strength work included.
This serves three purposes:
1. Maintain strength even when you’re losing weight
2. Maintain anabolic hormone levels like testosterone in the presence of a caloric deficit.
3. Preserve lean muscle mass to maintain your metabolism.
Most of my clients’ fat loss sessions use moderate toheavy strength work in the beginning of the workout. With these exercises, rest periods must be long
long enough for the nervous system to recover and allow multiple heavy sets and proper form.
if rest periods are too short, then nervous system and muscular fatigue will limit your strength and groove poor technique.
Keep periods should be three to five minutes’ in-between heavy strength sets for maximum performance, as short rest periods impair physical performance during subsequent sets (Rahimi et al).
To keep your strength and maximize fat loss, use non-competing supersets.
1a.Chin Up 4×6
Rest 90 seconds
1b. Military Press 4×6
Rest 90 seconds
While I mentioned three to five minutes between sets for strength exercises, less time can be used when opposing muscle groups are trained. Granted, three to five minutes is still used between sets of the same exercise.
With shorter rests in-between each set more work is performed in less time, leading to more efficient workouts.
Rest Periods to Shred Fat
When training to shred fat, I always make one thing clear. Srength should not be sacrificed. Staying strong with heavy lifting in a caloric deficit maintains anabolic hormone levels, strength, and holds onto lean muscle mass.
Like tracking weights, reps, and sets….rest periods and high-density training are an important piece of the fat shredding puzzle.
With the exception of heavy and neurologically demanding exercises, rest periods should be kept below 60 seconds, as long as safe technique is maintained.
When it comes to training for fat loss, intensity reigns king. If you’re able to hold a normal conversation you then you’re not w
Short Rest Periods and EPOC
If your training leaves you unable to speak without breaking up your words, you’re on the right track.
This brief test is known as the talk test. It’s a quick way to see if you’re working above or below your aerobic threshold.
Put simply, this threshold is the point in which exercise becomes classified as “high intensity,” as you’re working at a higher rate than your aerobic system can produce energy.
As a result, you start to breathing heavy and getting extremely fatigued from exercise.
While this is uncomfortable, there is one giant benefit:
Exercise Post-Oxygen Cnsumption (EPOC)
EPOC is the phenomena where our respiratory rate stays elevated for hours after an intense workout to regain all the oxygen lost during the high intensity exercise. Essentially, all the air you’re gasping for during high intensity must be repaid. s a result, your body seeks oxygen to get back to baseline, keeping your respiratory rate and metabolism elevated long after exercise ends.
How much longer are we talking?
Well, in one study, groups repeated three-30 seconds sprints and found they required more energy in 24 hours than 30 minutes of moderate aerobic exercise .(Townsend et al).
After your main strength exercises, drop your rest periods on exercises 5-10 seconds until you’re struggling to catch your breath.
Dropping your rest periods will maximize training density and provide the benefits of high intensity interval training (HIIT), do it for consecutive weeks and see the fat melt away.
Rest Period Considerations
Hormones are affected based on your rest periods:
Longer rest periods are vital for nervous system recover while shorter periods (30-45 seconds) create a greater release of growth hormone, aiding in burning fat and building muscle.
Short rest periods are typically recommended for exercise protocols designed to maximize muscle hypertrophy because short rest periods augment the GH response when compared with long rest periods (Rahimi et al).
Rest periods should match the goal of the exercise.
Multi-joint exercises like squats have greater nervous system and mechanical requirements than a triceps extension or biceps curl and therefore, require a longer rest period.
Major multi-joint exercises recruit more muscles and have greater neural requirements than isolation exercises; their rest periods must match the requirements and goals for complete recovery and minimal chance of technical breakdown and injury.
Greater Fitness Level
When you’re a novice in the weight room squatting with 45 lbs for eight reps, you don’t need nearly the recover of a stronger person using 225lbs for eight reps would before another set.
There’s no distinct line. But stronger and larger people will produce greater amounts of force, expending more energy to work at a the same relative intensities as smaller, weaker person.
Boost training efficiency:
By training additional movements you get more work done in less time, ideal for busy schedules and those focused on maximizing workout density and fat loss.
Increased cardio response:
Depending on your goal perform additional exercise as part of active recovery with a focus on improved cardio. This is ideal with workouts focused on high training density like athletes that have huge metabolic requirements, and fat loss training programs.
Fat Loss Rest Periods Wrap-Up
Rest periods are vital variable for every workout. Always follow the points below:
• Make rest periods specific to the goal of the exercise
• Never blindly follow rest periods, but try to be out of breathe during most of your exercises to get the benefits of EPOC.
• Never allow form to falter due to insufficient rest. The risk isn’t worth the reward.
• Supersets are great for workout density and fat loss.