The table below shows recommended rest intervals based on repetitions and intensity of the sets. The time immediately following a workout is one of the most crucial periods of an athlete s recovery. Through the course of a workout, your body becomes depleted of vital fluids and nutrients. Everything used must be replaced so that the body can heal and be prepared to go to work the next time. The two nutrients that the body needs most post-exercise, are proteins and carbohydrates.
Active muscles use a form of stored glucose called glycogen as energy for work.
During and immediately following a workout, the body releases the substance insulin, which promotes the uptake of glucose from the blood, to replace depleted glycogen stores. Also, protein is needed for repair of damaged muscle tissue as well as it s role in the interactive effect on insulin secretion. For this reason, it is suggested that a combination of protein and carbohydrate be ingested immediately following a workout as well as approximately 2 hrs post-exercise. When involved in any exercise program, an individual s metabolic rate will increase and therefore, so will the body s need for energy. Another important factor affecting recovery between workouts is sleep.