Question

What are the general guidelines for rest intervals for general muscle fitness, endurance, hypertrophy, strength, and power?

Answer 1

Rest intervals vary depending on the goal of the training. For muscle fitness, rest intervals of 30-60 seconds are recommended, while for strength training, longer rest intervals of 2-5 minutes are ideal. Endurance exercises require shorter rest intervals of 10-30 seconds.

Step-by-step explanation:

Rest intervals are an important aspect of muscle fitness, endurance, hypertrophy, strength, and power training. The general guidelines for rest intervals are as follows:

1. Muscle Fitness: For exercises targeting muscle fitness, rest intervals of 30-60 seconds are recommended. This allows for recovery without fully restoring ATP levels.
2. Endurance: The rest intervals for endurance exercises should be shorter, typically between 10-30 seconds, to maintain an elevated heart rate and promote aerobic capacity.
3. Hypertrophy: For muscle hypertrophy, rest intervals of 60-90 seconds are ideal. This allows for near full recovery of energy stores without causing excessive fatigue.
4. Strength: Rest intervals for strength training should be longer, typically ranging from 2-5 minutes. This allows for complete recovery of ATP and phosphocreatine levels.
5. Power: Short rest intervals of 1-3 minutes are recommended for power training. This allows for rapid recovery of anaerobic ATP stores.