To read pt.1 of the article, go here: http://en.armpower.net/article/en/rest-and-ways-to-activate-it-pt-1-3220.html
As we’ve mentioned before, during the analysis of changes in oxygen intake, scientists have noticed differences in curves depending on intensiveness of work, such as an armfight.
Breaks in light and medium work led to lesser oxygen consumption, and the process was quick. Half the reaction time was about 30 seconds, so oxygen intake was lowered by half after 30 secs. Such quick rest time is connected to paying non – lactic oxygen debt, because lactic acid production during this kind of exercise is minimum. 120-130 heartbeats a minute sprints are what we mean here.
On the other hand, analysis of the oxygen intake curve for heavy (aerobic) work, with heightened production of lactic acid, shows that the first part of the curve is identical to medium work, but the second part has a time constant so long that lactic elimination might take over an hour! After braking high-intensity work, or work “to failure” (as in armwrestling or bodybuilding), some changes happen quick at first, and then get lowered.



Diagram: vertical line – lactic acid levels, horizontal line – rest, red line is the curve of lactic acid levels, blue line – system acid levels.
This involves mostly biochemical parameters, such as lactic quantity in blood, hydrogen ions H+ increase, glucose and fatty acids levels in blood, and body temperature. It’s interesting that these components may reach their maximum levels only after a few minutes of rest (3-7 mins). In the following period the levels of these components lower decreasingly  - see picture 1.

FEW WORDS ON OVERCOMPENSATING
Training results in tissue damage (muscles). Eating and resting after a workout help muscles rebuild. Our bodies will not only rebuild damage in muscle tissue, but also prepare for the next workout.

Many newbie armwrestlers make a mistake by training the same muscle group too often:
too early (muscle not regenerated yet)
early (muscle regenerated, but not back in shape yet)
too late (muscle regenerated, off-peak form)

If we want to build mass or muscle strength quickly, we must always aim toward peak form after training. This is the essence of sports form. Simple, but requires a deep knowledge of own body in rest phase. Remember: time of regeneration of different muscle groups varies, from a couple to more than ten days, and depends on many things:
strength of stimulus – training easier, the same or harder than the previous one
genetic disposition to regeneration
time spent on sleep and regeneration
nutrition after training, intake of protein, carbohydrates, vitamins, minerals
training experience
body mass and various other factors

FORMS OF REST AND MEANS TO ACTIVATE IT
Unfortunately, the most common form of rest is inactive rest, based on immobility. This is often connected with sleepiness, slowing of processes. If we do feel sleepy after a workout, we shouldn’t fight it; sleeps regenerates the brain functions that get impacted during hard work. To rest properly, we should also supplement, and eat food rich in mineral salts and vitamins.
Fluids and carbohydrates replenish muscle glycogen. It’s worth remembering that rehydrating can take up to a few days after strain.

One of the quickest ways to activate regeneration is active rest. When resting tired muscle groups, and working other groups, the tired parts regenerate quicker. It is believed that the mechanism of active rest is based on positive brain impulses to various nerve centers, and eliminating the effects of previous strain. This means heightened blood circulation, breathing and internal glands secretions, which quickens the reduction of lactic acid resulting from the workout proper.
Very often, natural methods of rest are not enough  to progress at a satisfying pace. Physiotherapy is required then, such as massage, water massage, sauna, ultraviolet rays.
Remember! Adequate and intelligent rest is one of the milestones of your success.

Tomasz Kopeć, MA