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That a workout that makes you really sore can
damage your muscles so much that it can take up to 10 days before your
strength returns close to normal.
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Minimal muscle recovery, so that your muscles
have finished all the cellular responses, takes at least 72 hours.
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Warm-up sets are necessary so that your brain
can transmit the proper neurological stimuli to your muscles in order for them
to work at the most efficient level.
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Muscle growth appears to be related to a
certain workload threshold. The muscle must be exposed to a certain
workload in order to grow, however surpassing this workload does not result in
more muscle growth.
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That exercise at a low to moderate intensity
for 60 minutes and exercising at a high intensity for 20 - 30 minutes burns
the same amount of fat from the beginning of the exercise to 3 hours
later.
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If you find stretching takes up too much time
when you include after or before your weight training, try including in
between rest periods for your sets. You will probably find that it takes
much less time and your flexibility will improve just as
quickly!
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It takes at least 3 minutes to fully recover
the muscle's energy source that was used after a hard weight training set (at
one minute the muscle has only recovered by about 80%!)
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To trigger muscle growth in most
individuals it only takes about 3 sets of 10 repetitions.
