First it is very important to listen our bodies ! Then the recovery process is very important if we bring our body in the overtraining zone while we develop less muscle!

Recovery in three phases:

– Rest for a period of 30 to 90 seconds among the series of exercise.

– The rest 2 to 4 hours immediately after exercise.

– Then that of from 48 to 72 hours after exercise.

How do I know the amount of rest that we have here are the necessary factors that we must consider: the recovery, the intensity, frequency and duration of exercise, food habits and stress.

For a successful recovery, it is necessary to collect some elements: 

1.  The neurological recovery. Our nervous system is responsible for the use of our muscles, and we work our muscles, more rest our nervous system will need.

 2.  The physiological recovery. The muscles can become stronger and bulkier than if they are stimulated by difficult exercises. Then, thanks to rest and diet, the body begins a process overcompensation, where he captures the energy and fiber that has lost and adds new fibers, becoming stronger. Specifically, the physiological recovery involves two cellular processes: muscle cells become slightly larger, which partly explains why the muscles grow and they multiply super-compensate for the cells that were damaged during the exercise. This cell proliferation is the major factor in muscle growth.

3.  Mental recovery. When we exercise a muscle, the muscle will then need to rest. We all know today. But the whole body also needs what we call the general rest. If rest for the whole body is not taken seriously, too much stress can build up and cause the body in a state of “overtraining”.

In short: yes, small naps and short rest periods are forms of rest, as they promote the healing process. But much of the actual muscle growth occurs only after a few hours of good sound sleep.