How many days do muscles recover after exercise – How long do muscles recover after exercise?


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How much muscle recovery does it take after exercise?

All athletes know that muscles grow during rest, not during training. And here, how much muscle is restored after training – not many people know. And now we will analyze this issue in detail. Also, in addition to muscle recovery, we will consider the restoration of energy, hormonal levels and the nervous system.

In order for the human body to function normally and progress, it must necessarily receive a full recovery. If you know what constitutes a full recovery, then you can easily make your ideal physique. And we will start with the restoration of muscle tissue.

How much muscle recovery does it take after exercise?

As practice shows, there are 4 phases of muscle recovery:

  • fast
  • delayed
  • supercompensation
  • stitched

Phase # 1 – Fast Recovery. This phase begins immediately after training. During the first phase, the following happens: the body is actively restoring lost resources (ATP, creatine phosphate, glycogen), the work of the heart is normalized, the normalization of the hormonal system begins.

Phase 2 – delayed recovery. During this period, the metabolism is normalized and the rapid assimilation of nutrients begins, which help the cells to recover.

Phase 3 – supercompensation. This phase begins 45-60 hours after the end of the workout and lasts 4-5 days. It is during this period that the muscles become larger and stronger.

Phase 4 – delayed recovery. This phase is included only if you did not train during supercompensation. All physical parameters are fully restored.

Well, we have learned how much muscles recover after training. Now let’s look at many other important components of recovery, namely:

  • energy
  • hormonal background
  • nervous system

Energy recovery:

After the next workout, the body loses a lot of energy (the more intense the training, the more energy is lost). It is because of the loss of energy that you feel a breakdown after training (and after the most exhausted training, you generally barely touch your legs). Fortunately, energy is not muscle. And for a full recovery, the body only needs 24 hours.

Restoring hormonal levels:

During training, the level of hormones such as cortisol and testosterone changes (cortisol gradually rises, and testosterone falls). And in order for the muscles to grow, everything should be the other way around. Therefore, after training, you must definitely have a good rest. Hormonal levels return to normal 24 to 36 hours after exercise.

Restoring the nervous system:

Well, for the most complete recovery of the body, you need to restore your nerves. Not everyone knows that the nervous system is also involved during exercise. For those who did not know how this happens: when you do the next exercise, the brain gives an order to your muscles to contract. This process is very stressful for the central nervous system. Full recovery of the central nervous system takes 6 to 7 days.

And now, the most basic recovery tips:

  • sleep: 8-10 hours at night
  • sleep: 1 – 2 hours in the afternoon (speeds up recovery)
  • rest between training: 1 – 2 days
  • every 3 months you need to give the body a rest for 7-10 days (for the complete restoration of all systems)
  • alternate hard and light workouts

Now you know, how much muscles, energy, hormones and central nervous system are restored after training… And I hope you realize the importance of rest.

PS Also, I recommend that you allocate some of your precious time to watch this video.

Best regards, Sergey Garbar

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Full recovery, especially after strength training, is a prerequisite for being successful in any sport, whether it is professional or amateur. Without this, it is impossible to make progress in results.

The restoration of the body is understood as the normalization of its physical parameters (heart rate, pressure, etc.), but not only.

In particular, in bodybuilding, due to full recovery, strength indicators increase, and muscle volume increases. Therefore, the question of how much muscles are restored after training is very relevant.

It is known that the growth of muscles and muscle mass in general does not occur directly during training, but during subsequent rest, mainly sleep.

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Sports medicine divides the recovery process into 4 phases. Each phase has specific processes in the body that can be influenced to make recovery after training not only faster, but also more complete.

If you do not take into account the peculiarities of each phase, then a training plateau can occur when the results do not progress, or even the effect of overtraining.

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1st phase. Fast recovery starts immediately after the end of the training and takes about half an hour.

This phase is characterized by a decrease in heart rate …


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