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What to expect in terms of post-exercise fatigue and what to do about it

2-4x/wk, I exercise from about 5:30--7pm (1 hr of weights + 4mi treadmill at 7:30-8:00 pace). I'd say I work out from a 5 to 8 on a scale of 1-10, with 10 being highest intensity. I then shower, ...