This page in :
  Français   Français.   
  Español   Español.  
  Português   Português. 

  Home | Pectorals | Dorsals | Shoulders | Arms | Abdos-Lumbars | Thighs - Buttocks | Legs |      | Gym | Stretching |      | Anatomy | Glossary | Getting started |


This question is one of the basic concerns of beginners who are torn between the feeling of wasting time and of doing too much.
Difficult to get it right.

The times I suggest will have to be adapted according to each individual.
They are general recommendations which must be improved.

The recuperation time between series depends on the intensity and duration of the effort made during the exercise:
The intensity of the effort remains low since it lasts a long time, oxygen is carried to the muscle throughout the work, there is no real need to take a break.
This type of work is aerobic.

With circuit-training, the time to move from one piece of apparatus to the next is sufficient for recuperation.
In cardio-training, you can move from the bicycle to the rowing machine then to the stepper without making a significant break, apart from wiping your forehead and having a drink.

SERIES OF 15 / 20 REPETITIONS: The intensity of the effort remains low, even if it lasts a long time.
You might be exhausted at the end of the series, but you will find that you can soon carry out another series of the same duration.
For this type of work, allow 30 s to 1 min for recuperation.

SERIES OF 8 / 12 REPETITIONS: The effort becomes greater, this type of work is more anaerobic. Blood circulation in the muscle is more difficult during the movement. Your oxygen/glycogen reserves are exhausted, lactic acid builds up and must be eliminated.
For this type of work, allow 1 min 30 s to 2 min 30 s for recuperation.

SERIES OF 1 / 3 REPETITIONS: Maximum intensity, very high work load.
You soon reach a state of muscular asphyxiation.
For this type of work, allow 3 to 5 min for recuperation.