AFTER 48 HOURS, FEMALES RECOVER FROM HEAVY-RESISTANCE TRAINING AND AT 72 HOURS SHOW PERFORMANCE IMPROVEMENTS AS WELL
Madsen, S., & Bosak, A. (2014). The effects of recovery time on subsequent maximal resistance training performance in trained females. Medicine & Science in Sports & Exercise, 46(5), Supplement abstract number 1462.
This study determined the effects of recovery periods of 24, 48, and 72 hours on subsequent resistance training session performance with a maximal full-body resistance training protocol using a free-weight straight bar in healthy females (N = 13). Ss had participated in heavy-resistance training at least twice a week for at least three months. Ss performed six maximal full-body resistance training sessions consisting of three baseline and three recovery sessions. A session consisted of eight resistance-training exercises using a free-weight straight bar with a 10-RM load. The eight exercises were completed in the following order for each testing session: Back squat, flat bench-press, bent-over row, overhead press, weighted heel-raise, upright row, skull crusher, and bicep-curl. Three sets to failure for each exercise were completed with recovery periods of 24, 48, and 72 hours counterbalanced between baseline and recovery sessions. Total amount of completed repetitions during the first set, baseline, and respective recovery sessions were analyzed.
There was a significant decrease in performance for most Ss after 24 hours of recovery. No significant difference occurred after 48 hours of recovery possibly indicating that most Ss had recovered. Finally, 72 hours of recovery suggested significant improvement for most Ss from the baseline session to the subsequent resistance training session.
Implication. Most female Ss do not recover in 24 hours after heavy-resistance training and exhibit decreased performance. After 48 hours, sufficient recovery occurs for most Ss. At 72 hours, recovery and greater resistance training performance is exhibited for most Ss.
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