{"id":23916,"date":"2021-06-22T19:31:18","date_gmt":"2021-06-22T19:31:18","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=23916"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"muscle-recovery-time","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/","title":{"rendered":"Muscle Recovery Time: Here\u2019s How Long You Should Rest Between Workouts"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/#What_Is_Muscle_Recovery_And_Why_Is_It_Necessary\" >What Is Muscle Recovery, And Why Is It Necessary?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/#How_Much_Time_Should_You_Allow_For_Muscle_Recovery\" >How Much Time Should You Allow For Muscle Recovery?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/#Running\" >Running<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/#Lifting_Weights\" >Lifting Weights<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/#How_To_Speed_Up_Muscle_Recovery\" >How To Speed Up Muscle Recovery?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/#Take_Healthy_Recovery_Foods\" >Take Healthy Recovery Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/#Get_Some_Quality_Sleep\" >Get Some Quality Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/#Try_Contrast_Water_Therapy\" >Try Contrast Water Therapy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/#Stay_Hydrated\" >Stay Hydrated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/#Try_Tart_Cherry_Juice\" >Try Tart Cherry Juice<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">While working out has its perks, it\u2019s not always the most&#8230;well, exciting experience. Regardless of the type of exercise you\u2019ve chosen, the whole process takes a toll on your body and muscles. Well, it\u2019s all for a good cause, right?<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Recovery_Time\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Recovery_Time\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">Here\u2019s a fun fact: Your muscles don\u2019t get any larger or stronger when you\u2019re <a href=\"https:\/\/betterme.world\/articles\/dumbbell-arm-workout\/\">lifting weights<\/a>. It\u2019s when you\u2019re resting that the magic happens, and your muscles repair themselves into better and stronger versions. Whether you want a more sculpted physique or just to <a href=\"https:\/\/betterme.world\/articles\/back-workouts-without-weights\/\">lose some weight<\/a>, it\u2019s important you let your muscles recover. Why? Let\u2019s find out.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Muscle_Recovery_And_Why_Is_It_Necessary\"><\/span><b>What Is Muscle Recovery, And Why Is It Necessary?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Rest days and recovery periods are things that you\u2019re sure to come across in fitness circles. However, what do they entail, and why all this fuss about them?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">See, when you <a href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/\">work out<\/a>, a lot of stretching and contraction happens in your muscles and tissues around them. This ultimately creates tears and breaks down muscle tissues, which is normal, so there\u2019s no need to be alarmed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eventually, when you start resting, the synthesis and biochemical repair process enable your muscles to rebuild and regenerate. This is what is known as muscle recovery, and it results in stronger and larger muscles. This period is crucial for your body whenever you\u2019re on a workout regimen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercising continuously with no rest between workout sessions could be counterproductive to your cause. Your performance will most likely reduce, and by extension, your progress and output will decrease.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\">What To Do On Rest Days: 5 Best Ways To Stimulate Active Recovery<\/a><\/span><\/i><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Recovery_Time\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38642\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5438-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5438.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5438-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5438.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5438-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5438.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Time_Should_You_Allow_For_Muscle_Recovery\"><\/span><b>How Much Time Should You Allow For Muscle Recovery?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now you know what <a href=\"https:\/\/betterme.world\/articles\/calisthenics-vs-weights\/\">muscle recovery<\/a> is and why it\u2019s important to make time for it. The only question is, how much time should you allow for muscle recovery?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The duration for muscle recovery varies based on several factors, including: Type of workout, nutrition, sleep cycle, age, and groups of muscles being worked on. For instance, the <a href=\"https:\/\/betterme.world\/articles\/bodyweight-vs-weights\/\">muscle<\/a> recovery time over 50 age group will be longer than the more energetic 20\u2019s age group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, how much time for muscle recovery should be allowed for <a href=\"https:\/\/betterme.world\/articles\/powerlifting-routines-for-over-50\/\">optimal results<\/a>? Next, we look at some of the most common exercises and their recommended muscle recovery time.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Running\"><\/span><b>Running<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">So, how much time needed for <a href=\"https:\/\/betterme.world\/articles\/6-day-workout-routine-for-muscle-mass\/\">muscle<\/a> recovery after a marathon or sprint is sufficient? First off, running utilizes the same muscle groups in every workout session. What will, therefore, determine how long you should rest is the intensity and duration of your exercise. It\u2019s recommended that beginners rest for about a day between runs<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The terrain can also influence your rest duration because of the factor of stress involved. An uphill terrain will put extra stress on your muscles, necessitating the need for more rest.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Recovery_Time\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Recovery_Time\"><img decoding=\"async\" class=\"aligncenter wp-image-28738 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/7-1024x576.jpg\" alt=\"muscle recovery time\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/7.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/7-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/7.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/7-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lifting_Weights\"><\/span><b>Lifting Weights<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How long <a href=\"https:\/\/betterme.world\/articles\/active-stretching\/\">your recovery<\/a> time here is, depends on which muscle groups you were working on and your weight-lifting schedule. Large muscle groups like your thighs often need more recovery time compared to smaller muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some bodybuilders usually alternate between their upper body and lower body on different days. However, sports experts recommended 48 hours of rest before working the same group of muscles again<\/span><span style=\"font-weight: 400;\">. You should always listen to your body, though, when you\u2019re working out. If you feel fatigued, don\u2019t overtrain, as you will be putting yourself at risk of getting injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All these, however, are just general guidelines. You should work with your fitness instructor to develop a muscle recovery time chart that best suits you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The American Council on Exercise recommends a minimum rest of 48 hours for high-intensity workouts. For the lower intensity exercises, the recommended period is 24 hours in between workout sessions<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that the time for muscle recovery after workouts is different from recovery time from workout injuries. For instance, a pulled bicep muscle recovery time can last between 1-2 weeks for mild injuries, even longer for severe ones<\/span><span style=\"font-weight: 400;\">. On the other hand, pulled calf muscle recovery time can take anywhere between 3 days to 6 weeks<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, you should also listen to your body. At some point, you need to stop worrying about what is the optimal muscle recovery time and just listen. Don\u2019t push it past its limit and if you get exhausted, stop and rest!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For some people, these timelines may not be the most ideal. If that\u2019s the case, you\u2019re left wondering, \u201c how can I speed up muscle recovery times.\u201d We find out how in the section.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Recovery_Time\"><img decoding=\"async\" class=\"aligncenter wp-image-28920 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3433-1024x576.png\" alt=\"muscle recovery time\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3433.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3433-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3433.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3433-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3433.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Speed_Up_Muscle_Recovery\"><\/span><b>How To Speed Up Muscle Recovery?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Muscle recovery after a <a href=\"https:\/\/betterme.world\/articles\/military-press-vs-overhead-press\/\">workout<\/a> is a natural process that will occur on its own if given enough time. For one reason or the other, you may want to speed up this process. Maybe you run a tight ship, and you need to be back in mint condition as soon as you can.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are a few things you could do to help fasten this process:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Take_Healthy_Recovery_Foods\"><\/span><b>Take Healthy Recovery Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rest periods can be tempting in their rights. It\u2019s at this time that your mind will start wandering toward junk food. As good as that idea may sound, you should do everything possible not to give in.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you exercise, you use up your energy reserves. Replenishing the used-up energy stores fastens your muscle recovery and repair time. A diet including high-quality protein and carbs should do the trick.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_Some_Quality_Sleep\"><\/span><b>Get Some Quality Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sleep is essential when it comes to growth. During this time, your muscles heal and repair themselves even faster. The more you exercise, the more sleep you\u2019ll need.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This research suggests that sleep deprivation can affect muscle recovery. When you don\u2019t get enough sleep, your body\u2019s inflammation reaction is significantly distorted. Also, sleep deprivation can interfere with the production of hormones that help in muscle growth (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2020\/02000\/Effects_of_Sleep_Deprivation_on_Acute_Skeletal.28.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/\">How To Recover From Overtraining And Why Skipping Rest Days Isn\u2019t The Answer<\/a><\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Recovery_Time\"><img decoding=\"async\" class=\"aligncenter wp-image-28998 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-3471-1024x576.png\" alt=\"muscle recovery time\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-3471.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-3471-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-3471.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-3471-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-3471.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Try_Contrast_Water_Therapy\"><\/span><b>Try Contrast Water Therapy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This therapy involves submerging yourself in very cold water and very warm water in alternate periods. The fluctuation in temperature triggers dilation and contraction of your blood vessels while changing your heart rate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This study concluded that contrast water therapy could help reduce muscle soreness post-workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3633882\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The results, however,\u00a0 were limited and best suited for athletes.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stay_Hydrated\"><\/span><b>Stay Hydrated<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your muscles\u2019 ability to repair themselves is adversely affected when you\u2019re dehydrated. It only gets worse if you\u2019ve been working out in hot or humid conditions. You should ensure you drink between 16-24 ounces of fluids for every pound you drop when exercising (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2013\/07000\/exercise_and_fluid_replacement__brought_to_you_by.3.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Try_Tart_Cherry_Juice\"><\/span><b>Try Tart Cherry Juice<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies indicate that tart cherry juice can help reduce inflammation, muscle soreness, and damage after exercising (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4271620\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). It then follows that drinking it during your rest periods can fasten the muscle recovery process. Further research is still required to understand its effect fully, but several studies published to date appear promising.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Do you know how you\u2019re always told to watch your diet and keep it balanced? Well, the same thing applies to exercise. Everyone eventually wants to see the fruits of their efforts. The only way that happens is by striking a balance between exercise and recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sufficient muscle recovery times will help your muscles rebuild and repair themselves before the next session. This will result in stronger and larger muscles that\u2019ll increase your overall performance and efficiency. So the next time you\u2019re taking a break, make sure you get just enough of it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Recovery_Time\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>While working out has its perks, it\u2019s not always the most&#8230;well, exciting experience. Regardless of the type of exercise you\u2019ve chosen, the whole process takes a toll on your body and muscles. Well, it\u2019s all for a good cause, right? Here\u2019s a fun fact: Your muscles don\u2019t get any larger or stronger when you\u2019re lifting [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":65969,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[122],"class_list":["post-23916","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Muscle Recovery Time: Here\u2019s How Long You Should Rest Between Workouts - BetterMe<\/title>\n<meta name=\"description\" content=\"How much muscle recovery time do you need before moving to the next workout session? Here\u2019s what you need to know about exercise and recovery.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Muscle Recovery Time: Here\u2019s How Long You Should Rest Between Workouts\" \/>\n<meta property=\"og:description\" content=\"How much muscle recovery time do you need before moving to the next workout session? Here\u2019s what you need to know about exercise and recovery.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_2360730945-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Muscle Recovery Time: Here\u2019s How Long You Should Rest Between Workouts\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/\"},\"wordCount\":1377,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/muscle-recovery-time\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_2360730945-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">While working out has its perks, it\u2019s not always the most...well, exciting experience. Regardless of the type of exercise you\u2019ve chosen, the whole process takes a toll on your body and muscles. Well, it\u2019s all for a good cause, right?<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here\u2019s a fun fact: Your muscles don\u2019t get any larger or stronger when you\u2019re <a href=\\\"https:\/\/betterme.world\/articles\/dumbbell-arm-workout\/\\\">lifting weights<\/a>. It\u2019s when you\u2019re resting that the magic happens, and your muscles repair themselves into better and stronger versions. Whether you want a more sculpted physique or just to <a href=\\\"https:\/\/betterme.world\/articles\/back-workouts-without-weights\/\\\">lose some weight<\/a>, it\u2019s important you let your muscles recover. Why? Let\u2019s find out.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Muscle Recovery, And Why Is It Necessary?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Rest days and recovery periods are things that you\u2019re sure to come across in fitness circles. However, what do they entail, and why all this fuss about them?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">See, when you <a href=\\\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/\\\">work out<\/a>, a lot of stretching and contraction happens in your muscles and tissues around them. This ultimately creates tears and breaks down muscle tissues, which is normal, so there\u2019s no need to be alarmed.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Eventually, when you start resting, the synthesis and biochemical repair process enable your muscles to rebuild and regenerate. This is what is known as muscle recovery, and it results in stronger and larger muscles. 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Regardless of the type of exercise you\u2019ve chosen, the whole process takes a toll on your body and muscles. Well, it\u2019s all for a good cause, right?<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Here\u2019s a fun fact: Your muscles don\u2019t get any larger or stronger when you\u2019re <a href=\"https:\/\/betterme.world\/articles\/dumbbell-arm-workout\/\">lifting weights<\/a>. It\u2019s when you\u2019re resting that the magic happens, and your muscles repair themselves into better and stronger versions. Whether you want a more sculpted physique or just to <a href=\"https:\/\/betterme.world\/articles\/back-workouts-without-weights\/\">lose some weight<\/a>, it\u2019s important you let your muscles recover. Why? Let\u2019s find out.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Muscle Recovery, And Why Is It Necessary?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Rest days and recovery periods are things that you\u2019re sure to come across in fitness circles. However, what do they entail, and why all this fuss about them?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">See, when you <a href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/\">work out<\/a>, a lot of stretching and contraction happens in your muscles and tissues around them. This ultimately creates tears and breaks down muscle tissues, which is normal, so there\u2019s no need to be alarmed.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Eventually, when you start resting, the synthesis and biochemical repair process enable your muscles to rebuild and regenerate. This is what is known as muscle recovery, and it results in stronger and larger muscles. 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