Part 2b: Can prolonged recovery time lead to 'detraining'?
This article is related to how long you're allowed to wait after an intense workout, before you start to "detrain".
It's no surprise to anyone that a consistent weigh training program produces gains in muscle strength and muscle size. Initially, the strength changes occur as a result of increased neural efficiency, but long-term increases in strength are a result of increased muscle mass. These gains occur as a result of changes in muscle protein status. Allowing the muscle to fully recover from muscle damage can maximize these adaptations. But how long can you afford to sit still before your muscles start to "detrain"?
Detraining is defined as a prolonged period of reduced exercise volume or muscle inactivity. Interestingly, although frequent and intense exercise is needed to yield gains in muscle strength and size, detraining studies have demonstrated that muscle strength and power can be maintained with intense workouts separated by as much as 10 to 14 days. Other data show that muscle strength actually increases with eight days of low volume exercise recovery and may even increase during two to eight days of complete detraining. In the detraining group, strength was lost only after eight days off.
It is clear that muscle force production improves with adequate recovery. This may be a result of full muscle damage repair as well as energy replenishment. All data indicate that a minimum recovery time of seven days is necessary, but no more than 10 days should separate intense weight-training workouts for a specific body part.
In the next part, I'll go over some helpful recovery techniques to speed up the process enabling you to jump back into the action.
It's no surprise to anyone that a consistent weigh training program produces gains in muscle strength and muscle size. Initially, the strength changes occur as a result of increased neural efficiency, but long-term increases in strength are a result of increased muscle mass. These gains occur as a result of changes in muscle protein status. Allowing the muscle to fully recover from muscle damage can maximize these adaptations. But how long can you afford to sit still before your muscles start to "detrain"?
Detraining is defined as a prolonged period of reduced exercise volume or muscle inactivity. Interestingly, although frequent and intense exercise is needed to yield gains in muscle strength and size, detraining studies have demonstrated that muscle strength and power can be maintained with intense workouts separated by as much as 10 to 14 days. Other data show that muscle strength actually increases with eight days of low volume exercise recovery and may even increase during two to eight days of complete detraining. In the detraining group, strength was lost only after eight days off.
It is clear that muscle force production improves with adequate recovery. This may be a result of full muscle damage repair as well as energy replenishment. All data indicate that a minimum recovery time of seven days is necessary, but no more than 10 days should separate intense weight-training workouts for a specific body part.
In the next part, I'll go over some helpful recovery techniques to speed up the process enabling you to jump back into the action.
posted by Suraj @ 4:28 am
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