Up to 2 Mins vs 2 Mins

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  • Jette
    replied
    Interesting explanation! Thanks. I learned from that. I skipped most of the resting times so far as I figured it only was there to make it easier, and that one should go on as long as possible, but now I understand there are also other reasons why pausing may me benificial.

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  • TheCookie49
    replied
    Damer et. al. thank you so much for this explanation. Before this, I did a traditional 3x10 with 2 min rest lifting schedule and 2 days cardio. I know with lifting you are artificially progressively overloading the muscles and it is important to rest for the appropriate time so you can reset. That makes sense what you said a lot dalmer and I will certainly keep all that in mind when I'm considering shortening the rest time. Probably stick to the rest times for know tho and really focus on form, that seems to always be where I get myself in trouble/injured is when I rush and lose form (especially on strength based days). Will certainly consider on cardio based days if I can shorten up the rest to hold my target HR better.

    Thanks so much for being so informative. Diving into the world of bodyweight exercises seemed very intimidating before finding this site. Thanks for being a good combination of realistic, but also willing to explain what is really going on!

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  • Yurishka
    replied
    Thanks for the explanation Damer !
    Sometimes I do 5 minutes just because I am working out in front of a TV series and I lose focus and forget I am working out

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  • Damer
    replied
    TheCookie49 interesting question and thank you for bringing it up. In answering it I will have to explain some of the logic that has gone into designing the workouts and the suggested rest times, so apologize in advance for the length of the reply.

    The rest times that go into each program are designed to do a number of things: A. Help those who are not quite as fit manage to get through a program by providing adequate recovery time B. Help those who are fit to up their intensity level by providing enough time for muscles to reset from the metabolic load they experience and C. Ease off some of the biomechanical load muscles experience when they are biomechanically damaged and de-strengthened.

    The last one doesn't happen, in most workouts, very often but when it does we need to make sure there is a buffer for muscles to recover a little.

    As CaptainCanuck correctly says, the rest time is a suggestion. Everyone has different tolerance levels and different aims and requirements. When we say "up to" in our wording we feel that the workout in question delivers mostly a metabolic load and therefore you can safely shorten the rest time if you want. When we say "two minutes" we feel that the biomechanical load is also key here and we want to provide, for safety, the full margin of recovery time.

    Either way, when you shorten the rest time you're making a conscious choice to re-engage in physical activity at a slightly impaired state. That is not necessarily a bad thing It leads to a higher experienced load by the body which means that the adaptive response will also be higher and maybe a little faster. If your fitness is at a good level, for example, you may want to do this anyway in order to push yourself harder (That's why EC in workouts is often shorter rest times). There is a lot of flexibility to experiment here, however: If your fitness is at a good level you could also take the full rest time but up the intensity in the workout by either going faster (if it is reps-based, running on time) or going harder (if it relies on counting reps and focusing on form).

    Because we are dynamic systems ourselves performance sometimes depends on the day, how we feel, how tired or rested we are and so on. I hope this helped

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  • neilarey
    replied
    It's more of a suggestion, yes. We found that full 2 minutes of rest can actually improve overall performance but if you feel that your body needs less recovery time (or more) you can rest less (or more), it's perfectly ok.

    I hope this helps!

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  • CaptainCanuck
    replied
    TheCookie49 I would say that is more of a suggestion, but to use the suggestion at your own discretion. Only you can really say what your body should be doing. I personally don't do most of the rest times, though my fitness level is decent.

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  • TheCookie49
    started a topic Up to 2 Mins vs 2 Mins

    Up to 2 Mins vs 2 Mins

    I have noticed that a lot of exercises say up to 2 min rest, but in the foundation program I did and now the Zero Hero they always say 2 min rest. Is the wording significant? Or should I not rest the full 2 mins if I don't particularly need it?

    Example: https://darebee.com/programs/zero-he...owall=&start=3 vs https://darebee.com/workouts/bright-...l-workout.html
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