When people are first learning about 20 Minutes to Fitness’ once-a-week 20-minute workout, they typically have two questions:
- How is it possible to build strength in just 20 minutes a week?
- Why is it so important to rest your muscles afterwards?
The answer to the second question is related to the answer to the first.
How is it possible to build strength in just 20 minutes a week?
At 20 Minutes to Fitness, we use Slow Cadence strength training. That means weights are lifted in a series of ultra-slow movements. Because each repetition lasts about 20 seconds, you rely on your muscles – not gravity or momentum – to propel your movements, resulting in microscopic tears in your muscle fibers. Research shows that slowing down makes muscle fibers fatigue more quickly. As a result, you only spend one and a half to three minutes on each piece of our equipment, which was specially developed for this kind of training. At that point, your muscles will reach exhaustion. That is the goal!
Our coaches not only make sure you use good form, but they also help you keep your movements slow and controlled. They also safely push you to your limit. If you stop when your body tells you to stop, your muscles won’t get stronger. Our coaches encourage for you to hang on for 10 seconds longer than you think you can. But the 20 minutes you spend training is only part of the strength-building process. The other part involves rest.
Why is it so important to rest your muscles afterwards?
Once you have worked your muscles to exhaustion, it takes time for your body to repair the tiny tears you’ve created in your muscle fibers and build more. The best thing you can do after a workout, therefore, is to rest and allow the muscle to recover. This process is enhanced by proper nutrition and hydration. The optimal rest time between workouts is typically 48 to 72 hours. But this can vary based on age, fitness level and other factors. What happens when muscles are rested?
Muscle Recovery — Adequate rest allows the body to replenish energy stores and Rest following a workout at 20 Minutes to Fitness helps to build strength.
Adaptation — The body adapts to the stress of physical exercise by becoming more efficient. However, without proper rest, the body can’t adapt and improve, leading to a plateau in performance.
Reduced Risk of Overtraining — Insufficient rest can lead to overtraining syndrome, which can increase body fat, raise the risk of dehydration, lower libido and worsen mood.
Psychological Benefits — Rest days also provide psychological benefits by giving your mind a break and preventing burnout. Rest does not mean inactivity.
Engaging in active recovery, including light physical activity, can help increase blood circulation and aid in the repair and rebuilding of muscles, tendons and ligaments. This is why we recommend staying active between your workouts at 20 Minutes to Fitness. Walking the dog or playing with your children or grandchildren counts!
Rest is not just a passive phase in the training cycle; it’s an active part of improving strength and overall fitness. It’s important to listen to your body and incorporate rest days as part of your training to ensure optimal performance and health.
Contributed by: Micah, 20 Minutes to Fitness, Lakewood Ranch, FL