Is pausing between reps a good thing or is this bad to do? Breaking it up into rest intervalsWhile breaking the work down to take breaks between reps is pretty common in training, how long you pause can make a huge change for good or for worse. The effects of rest between repetitions A more detailed look at the implications behind that resting / recovery period between reps.
Rest Intervals are key! 💪
Optimal Duration for Breaks
Studies support high intensity training success with lengths of short pauses, preferably less than three seconds. When breaks last more than 10 to 15 seconds, it may inhibit your ability to stay in the ideal heart rate zone The risk of not stopping enough is that you are going too hard and then having a high O2 demand exercise extracting body heat telling pacemakers limiting workout effectiveness by reducing speed within your zones.14
Physiological Effects
It is during rest/regeneration that your muscles will be mobilizing waste and taking on energy stores. This is an important piece of the performance puzzle from one set to another. With periodization shorter rest intervals of 15-30s can build endurance, whereas longer rest (2-5m) is better positioned for strength training allowing enough time between sets to fully recover14.
How Training Goals Affect Rest Time
The rest duration is determined by your individual fitness goals.rest intervals (ad) When training for hypertrophy (muscle growth) I recommend 1 to 3 minutes of rest while muscular endurance benefits from shorter rests about around the range of <30 seconds4. The duration of rest times can be modified to better achieve your goals. Pausing — Psychologically Focus and Mindfulness It holds that working out mindfully through short intervals might also help you focus better. This literal breather gives lifters a moment to reset and focus on the next set, meaning better form and complementary execution(2). Avoiding Overtraining Brief breaks prior to burnout and overtraining cause faster recovery without any loss of restlessness. Nonetheless, if the breaks are too long we can lose motivation and concentrationreducing our ability to maintain workout intensity35. Practical Recommendations Short Breaks: Longer breaks and rest by dropping the ball on each shot not only slows things down but also reduces intensity (under 3 seconds). Less Up Rest: If you are hitting fatigue too early, simply lengthen the rests! — Listen to Your Body Arm your Goals: Match rest intervals to the focus of your chosen type of training (hypertrophy/strength/endurance). So, in a nutshell…It is OK to rest between reps — but control the length of that rest period!!!!
