R est B etween S ets to M ax O ut Y our G ains
In the heat of a good workout, you probably find yourself standing or walking around to shake off the burn between weightlifting sets. This habit isn’t necessarily bad, but there’s a better way to recover from a set to max out your gains. A recent study published in The National Center for Biotechnology Information found that when athletes sat or laid down instead of standing between sets, they completed more work in the remainder of their session. In other words, they were able to lift more weight and complete harder exercises in the same amount of time, by exerting less energy. “If you rest passively between efforts, your heart rate and breathing rates come down faster and lower than if you stand up and keep walking around,” says Kristen Ouellette, study author and assistant professor of exercise science and sports studies at Springfield College. Your body is able to recover quickly and, therefore, able to reset for your next set. This study reassures a growing concern of many athletic trainers. With the rise of high intensity interval training and Tabata workouts, athletes aren’t resting enough. Unfortunately, rest periods are one of the most overlooked
Sabrena Jo, senior exercise scientist for the American Council on Exercise, says rest breaks lasting anywhere from one to three minutes, as opposed to the common 30 to 90 seconds, may be better for those looking to improve strength and build muscle. “When you give your
muscles enough time to recover and prepare for what’s next, you can apply all their force into every subsequent rep, maxing out your results,” she said.
As counterintuitive as it may sound, resting is one of the most productive things you can do at the gym. So, take it easy and rest up for maximum gains.
components of training, much like a good night’s sleep. Many people end up lowering resistance as the sets go on because they are too fatigued to match their previous level of intensity. Often times, this fatigue could be eliminated by proper rest.
Looking for an easy, delicious Thanksgiving side dish? This gem requires only a few ingredients. WITH SAUSAGE B russels S prouts
Ingredients
• 2 tablespoons olive oil • 3.3 ounces fresh, hot Italian sausage • 1½ pounds Brussels sprouts 1. Trim sprouts and cut in half. 2. Heat oil in a large skillet over medium heat. Add sausage and cook, stirring occasionally, 3–5 minutes. 3. Add sprouts to skillet. Add ½ cup water. Add salt and pepper. Cover and cook 10 minutes or until just tender. Check them periodically and add a bit more water, if necessary. Instructions
• ½ cup water • Salt and pepper
T ake A B reak !
4. When sprouts are just about done, remove cover and raise heat to medium-high. Cook, stirring just once or twice, for a couple more minutes. The liquid should evaporate, and the sprouts should start to brown. 5. Add more salt and pepper to taste. Serve hot or warm. Serves 4.
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