Reader question - "Can interval training inhibit the recovery phase?"

I've got a great reader question for you today...

Hi Kim - I've heard over and over that you need to let your muscles rest after heavy weight training, and that if you jump in the very next day and abuse your muscles, they will never get a chance to get bigger during the recovery phase. I got it. But what about doing cardio on non-weight lifting days? I like to use the elliptical machine for around 30 minutes of interval training on the days I don't lift. Is this the kind of stress that could inhibit the recovery phase???

Thanks!

Dorothy in Orlando


Thanks so much for the GREAT question, Dorothy!

You are SO right in pointing out the importance of recovering from exercise.

The recovery phase is definitely the time period when the nervous system can restore itself, and when muscles have the chance to regenerate... to have the opportunity to get stronger and bigger. So, yes, recovery is just as important as exercise intensity in both muscle growth and fat loss.
That being said, let me address your question.

I have to say that every person has a different capacity to recover. Some people have no problems adding interval training to their off-days from lifting... whereas other exercisers need to take the entire day off from exercise to ensure complete recovery.

How do YOU decide how much recovery YOU need? Well, you look at two things...


1) Am I getting results from my current training program?

If you are not getting results (ie: gaining muscle, gaining strength, and/or shedding fat), then you have to re-evaluate your program. But don't just look at rest time. Look at multiple factors:

• Rest time between training (are you getting enough rest from activity, per your own needs?)
  
• Amount and quality of sleep (are you getting 8 hours??)
  
• Post-workout nutrition (post-workout choices are very important toward proper recovery)
  
• Energy intake (are you getting sufficient calories?)
• Presence of anti-inflammatory supplements (like fish oil)
• Training intensity (is it intense enough?)
• Training variety (is your training varied every 4-6 weeks? Even your interval training?)
  

2) Is my level of performance decreasing because of my current training program?

If there is a decline in your performance - so that you feel weak and fatigued during your workouts, it is very possible that you need more rest. Maybe the intervals are inhibiting your ability to recover from weight training. But it is necessary to evaluate all aspects of your recovery (above) before you come to that conclusion.


So, Dorothy, the only times you should worry about insufficient recovery are if you are not getting the results you seek and/or if you are experiencing poor performance in relation to your typical training performance. Does that make sense?

Now, if you are experiencing excess fatigue and/or decreased performance during your workout week, then maybe you should consider doing your interval training on your lifting days! For example... maybe you lift weights on Monday, Tuesday, Thursday, and Friday. Well, if you perform your intervals AFTER strength training on Tuesdays and Fridays (to ensure that your strength training is still intense and effective), then you will be able to implement entire days of rest in between your weight work. AND... you'll still get to complete your intervals. :)

If you are not experiencing any fatigue or performance issues, but you're still not getting the results you want, then re-evaluate all of the factors from above.


To wrap it up, just remember two things...

- If it ain't broke, don't fix it! Your training program may be absolutely great for you. But it is important to constantly re-evaluate whether it truly remains great for you.

- There are tons of athletes out there who spend countless hours training and accumulating high levels of exercise stress... yet they still manage to recover under those conditions. While you may not be a high level athlete, I do want to remind you that the human body can really take a hefty beating. Especially when we teach it how to do so. However, like I mentioned before, each individual is different. Treat yourself as a human experiment and objectively find what works best for you and you alone!

I really hope that helps, Dorothy.
Thank you for reading my blog and for offering up such a fantastic question!

Cheers!
Kim Ball


**Remember!! Any other fitness/nutrition questions can be directed to kim@deliberatemovement.com!