How long is the interval between each group of fitness exercises?

In fact, there is no universal fixed standard answer. Anything from 30 seconds to 5 minutes is reasonable. The core is to match your training goals, movement intensity and current physical condition.

Many friends who are new to fitness always like to memorize the "standard duration" on the Internet. They either hold their mobile phones and rest for seven or eight minutes, and the muscles are completely cold by the middle of the exercise. A while ago, I took my cousin who was just getting started to do chest exercises. At first, he followed the short video saying "to build muscle, you must have a 1-minute interval between sets." He checked his watch and used a 20kg empty bar to do bench presses. When he reached the 6th push in the third set, his arms swayed so much that he couldn't hold the bar, and he almost broke it. Later, I asked him to stop the clock and wait until his breathing was stable and his core could tighten and exert strength before starting the next set. He took a rest of about 1 minute and 40 seconds each time. Instead, he could steadily complete 12 reps in each set, and in two weeks he was able to push 30kg in one set.

If you are doing powerlifting to hit heavy weights, such as squatting at an extreme set of more than 1.5 times your body weight, it is normal to rest for four to five minutes, just like you have to catch your breath after running 100 meters before sprinting for the second time. If you press hard during the rest period, you will not only be unable to push, but it will also easily strain your waist or bruise your shoulders. If you are practicing rotator cuff activation with light weight, or cycle strength training during the fat loss period, then resting for 30 seconds to 1 minute is enough. The original purpose is to pile up metabolic pressure, and resting for too long will exhaust your energy, but it will have no effect.

Nowadays, the fitness circle is really arguing about this. One group says that short intervals have greater metabolic pressure and are more efficient in building muscle and losing fat. The other group says that long intervals can ensure the quality of movements and completion capacity of each group. The total capacity is the core of muscle growth. In fact, there are scientific research data supporting both sides. There is no absolute right or wrong. It all depends on which mode you are more suitable for.

To put it bluntly, the interval between sets is like charging an electric car. If you want to run a long distance (for heavy weights and high-intensity compound sets), you have to charge it to 80-90% before walking. Otherwise, you have to give it up halfway. If you just go downstairs to buy groceries (for light-weight endurance sets and isolation movement sets), charging for about ten minutes is enough to run back and forth. There is no need to wait for it to be fully charged.

You really don’t need to stick to the time card, just remember the general direction: the heavier the weight, the more the goal is strength improvement, the longer the rest time; the smaller the weight, the more the goal is endurance or fat loss, the shorter the rest time. To catch up with the peak hours of the gym, the equipment must be used in turns, and you can also adjust it flexibly. You can switch equipment with the training partner next to you, and his training time will be your rest time, which will not delay things at all. After all, fitness is for yourself, and it is not a test that requires standard answers. Being comfortable, producing results, and not getting hurt is better than anything else.