The body rebuilding itself after injury or training stimulus.

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2
votes
2answers
114 views

How do you effectively train for running while in the water?

I am looking for alternatives to doing effective cardio running in the water. Big plus if there are ways to get all of the same muscles to fire, to scale workouts easily, to be able to have an ultra ...
1
vote
3answers
4k views

Whey Protein or Recovery Formula?

I'm doing P90X and Insanity. I've been taking Amplified Wheybolic Extreme 60 (a whey isolate formula), and it works amazing. I also got the results and recovery formula from beachbody.com when I ...
0
votes
1answer
57 views

What is the efficacy of shock wave therapy in treating plantar fasciitis?

I have had plantar fasciitis for over a year now, have tried a variety of treatments (e.g. stretching, golf ball rolling, night splint, physical therapy, etc.), and would like to know the efficacy of ...
2
votes
1answer
56 views

Is series training more exhausting than long run training?

I would like to know if when training in a day with a speed series like 8x400 is more heavy than a 18k longrun. Because yesterday I did my first speed series training and I was sleeping all the ...
3
votes
1answer
1k views

Hip stretches - recover from piriformis syndrome and hard gluteal muscles

Situation Due to a one sided sport I intensely practiced for a good portion of my teenage years(rowing in a team with only one oar per person), I have ever since experienced an awkward tight feeling ...
0
votes
1answer
147 views

injured rib and pain killers [closed]

Injured (not broken) rib pains for 3 weeks or more. Friends, doctor and some online material suggest taking some paracetamol based pain killers, e.g http://en.wikipedia.org/wiki/Panadol First aid ...
1
vote
2answers
600 views

Is shakeology worth the price

I am doing the insanity fitness and I am currently in the first month. It's going pretty great. They keep pushing shakeology as a results and recovery drink pretty hard. But the thing is that it is ...
3
votes
1answer
160 views

Can I train for running with a minor finger injury?

I usually just run 1 day per week, I just do my long run for 20k, but now I have a minor injury in my finger, I have a mallet finger (or baseball finger) so I need to use a stack split in my finger ...
4
votes
1answer
77 views

recovery week between 2 demanding programs

That's already almost 2 months that I've started a body building routine that gave me good results (which is why I decided to extend it until now). The program is volume based, a typical 4 days / week ...
5
votes
3answers
2k views

Are there good cardio workouts which do NOT stress the knees?

I recently got into a car wreck which damaged my knee. I can walk around and such, but it's really disrupted my routine of running or getting on a treadmill. Are there any good cardio workouts ...
4
votes
1answer
209 views

Proper sleeping time after tough workouts?

Everywhere it is written to "sleep well" to lose weight and build muscle. I wonder what is the "correct" number of sleep hours? For Cardio workouts? Weight lifting? If I'm doing a more intense ...
1
vote
1answer
165 views

Avoiding Tendinopathy (suggested rest interval to prevent chronic pain)

tl;dr - Starting to feel slight tendon pain. How long should I rest before it's OK to hit the gym hard again. Background: I recently decided to end my winter hibernation and got back into rock ...
4
votes
2answers
136 views

Supplementing my weekly routine for increased muscle endurance

I'm currently following a full body program that is helping me build muscle at a satisfactory rate. However a friend convinced me to join him and try the "300" workout, which is a circuit program with ...
5
votes
2answers
2k views

Ankle exercises with bosu ball

Years ago I tripped in a hole and got a 3rd degree ankle sprain. One of the exercises the physiotherapist told me was to use a bosu ball and do circles with while standing with both feet on it. I ...
21
votes
8answers
53k views

My legs still ache 3-4 days after legs day

I have been working out for ~6 months and have worked my legs once per week throughout this time, on their own day. My legs, especially my quads, ache to the point of finding it hard to walk, ...
5
votes
2answers
480 views

How to relax the palm muscles after cycling?

I cycled 200 km. My palms are feeling a bit numb and like a mild electric shock is passed through my palms. Can anyone please suggest any relaxation exercise for my palms?
8
votes
4answers
964 views

On a 3x5 program, can I do 4x5 or 5x5 if I'm able to?

If I'm many months in to Starting Strength (which prescribes 3 sets of 5 at the work weight), but I can do 4 or 5 sets, would this be advisable? I know I could just try it, and if I start stalling, ...
1
vote
1answer
217 views

What is the optimal time to train in order to see gains in size and strength?

I am a 21 year old male, currently on my own program that can be found here. It is quite intense and I was wondering what the optimal time to train for strength would be? Please Note: I lift ...
1
vote
2answers
898 views

Which one is best to maintain healthy body either yoga or Gym? [closed]

Nowadays we don't considering our body with day to day life, all are working day night shifts in our office environments with in front of machines and computers etc.,definitely they will affect our ...
5
votes
1answer
296 views

Why do bodybuilders take such a long recovery period?

Why do bodybuilders take recovery periods that are longer than any other type of athlete? Im doing a mixture of weights and cardio. I try to do 2 sessions with weights focusing on upper body and 2 ...
4
votes
2answers
908 views

Is recovery time required to increase muscle after gym workouts

While reading this post How does muscle build up when we exercise?. I read there that recovery time (rest before your next workout) is important to increase muscle. Now there are 2 questions I want to ...
2
votes
1answer
46 views

Recovering from rolled ankle

I very recently rolled my ankle playing basketball. It is nothing serious, but in the wake of the injury my ankle has definitely been hurting when I walk. What steps can I take to ensure a proper and ...
9
votes
2answers
3k views

Why does the Bill Starr Rehab protocol work, if it does?

From here and other places around the internet, the Bill Starr rehab protocol for muscle-belly injuries is described like this: Wait 3-4 days until the pain starts to “blur”, which indicates ...
1
vote
2answers
572 views

Exercises to recover from mild pain around the 3rd lumbar vertebrae?

I am sitting a lot in the front of the computer, sometimes in not the very best position, mostly seated at the desk but also at home with the laptop not sited on the chair. Sometimes I have a mild ...
4
votes
1answer
122 views

When/How to do a comeback to the training regime after a couple weeks break?

This might have been asked before, phrased in a different way but how do you go back to your training regime after a couple of weeks break, due for instance to a cold infection? I normally try to ...
3
votes
3answers
350 views

Looking to maintain (not gain) while working out 6-7 days a week

Background Information: Height/Weight: 5'8, 150 lbs Sex/Age: M, 24 years I spend all day at work in front of a computer (programming), so knowing I get to workout as soon as I'm done for the day ...
9
votes
2answers
2k views

What is the best way to recover after a long bike ride?

I just did a long bike ride (75 miles) and my legs are starting to hurt alot (tightening up, soreness, etc). The ride was about 10 hours ago and this was more than i have ridden in the past. What is ...
3
votes
1answer
62 views

The importance of fitness and cancer [closed]

I am a thirty year-old living with a brain tumor. I have made it my every effort to keep myself fit. I do this because I understand it to be beneficial for me should I require ongoing surgery in the ...
2
votes
2answers
509 views

Does afternoon napping help?

I have trouble sleeping at night and usually get 5-6 hours max. I lift 3x's a week and do cardio 2-3 times a week (including heavy bag work). Does afternoon napping help with recovery? How does it ...
6
votes
3answers
185 views

Which activities are OK during resting days?

I am currently going to the gym 3 times a week doing 2 alternating workouts. I am 31 years old and in a healthy condition. During some weeks I feel the need to do more. I am sitting at home during ...
4
votes
2answers
835 views

Why are compound exercises better than isolation exercises for mass gain?

I commonly hear that compound exercises are the best mass builders, but I just can not understand why. Yes, they can save time by doing more at the same time. I also realize that they involve ...
2
votes
1answer
88 views

When are the physical benefits of a single workout realized?

When does your body actually build muscle in response to fatigue from a workout? For example, if you slam your arms in one work out ( say any combination of, curls, pullups, pushups, bench press, ...
1
vote
3answers
160 views

Are quick recovery supplements worth using?

I've seen a lot of drinks which seem to be protein shakes with extra carbs and probably some other bits in them specifcially designed for quick recovery after cardio. Do these actually work or is it ...
2
votes
4answers
1k views

How can I reduce risk of injury to my recovering fractured wrist during sports?

I fractured my scaphoid and had my wrist in a cast for the past 3 weeks. Today I had the cast removed and the doctor said this sort of fracture usually heals itself well and that I would recover 100% ...
5
votes
1answer
1k views

Effects of aerobic exercise after weight lifting

What are the effects, positive and negative of: Swimming for 30-60 min immed. after weight training and/or Walking briskly a few miles the day after weight training I'm following Starting ...
3
votes
4answers
112 views

Best way to work the back without putting myself out of commission?

I love doing back weight exersises, especially the Seated Cable Rows with a narrow grip with the stack set at my body weight of 210lbs. On two occasions I've performed 3 sets of 10 reps and I feel ...
1
vote
2answers
377 views

Does Vitamin C help with recovery?

There is this gym legend going around where I train. My intake is 1g in the morning and 1g at night. My current training habit is: Weight lifting: (1 hour/5 days a week) Cardio: (1 hour of ...
10
votes
2answers
586 views

Any way to help muscles grow during rest, besides food (protein etc.)?

Since muscles grow when they are resting, has anyone got any tips, supplements or anything at all that will help my muscles grow more effectively during resting period?
3
votes
1answer
3k views

Should I take days off from working out - regardless of what my workout schedule is?

I'm currently working out where I alternate between cardio and weightlifting, and on my weightlifting days I alternate the body parts I target. Doing this I work out everyday, the idea being since ...
3
votes
1answer
460 views

Is aqua sprinting a good replacement for track sessions whilst injured?

Last year I slightly tore a ligament and damaged the cartiledge in my left knee. I have since recovered and began sprinting again but recently hurt the LCL in both knees during a training session. I ...
8
votes
5answers
299 views

Post running meal

I wonder what you recommend as a post-running meal. I've read that you're supposed to eat something right after the training to prevent your body storing your next big meal's calories as fat. I use ...
2
votes
1answer
827 views

Stretches to help recovery after weight lifting

I've read that stretching after a session of weight lifting can help with recovery time. Is this true? It seems counter-intuitive to me as any real weight lifting session will result in micro-tears ...
7
votes
2answers
3k views

Eating before/after an evening workout?

If I'm working out in the evening (an hour of cardio at, say, 8pm-9pm), should I have dinner before or afterwards? What effects will it have on a) my workout if I eat beforehand and b) my recovery if ...
6
votes
1answer
572 views

How can I best modify starting strength to fit with a team practice schedule and cardiovascular conditioning?

I have two goals: improve speed and vertical, and improve at my sport (ultimate). It seems from my relatively untrained state, the biggest gains in speed and vertical will come from strength ...
5
votes
2answers
328 views

Intensive training after 8 years

Long time ago I used to run in the mornings, workout in the gym 2 days a week, and some martial arts. I was not a gym freak at all but I had some nice definition. Now 8 years later (and 30 years ...
4
votes
4answers
310 views

I'm doing Starting Strength M/W/F but have a PT appointment on Thursday; how to adapt?

I've been consistently doing Rippetoe's Starting Strength program every Monday, Wednesday and Friday for two months. Today (Thursday), I've got an appointment with an instructor to go through some ...
3
votes
7answers
2k views

What to do during a week off?

I am feeling pretty battered and reckon I really need to take a week off from lifting weights. What are some things I should take into consideration? Should I adjust my diet? Eat less? Eat less ...
0
votes
1answer
483 views

Is an elliptical trainer good for rehab after metatarsal fracture?

I fractured my third metatarsal 4 weeks ago and am looking for alternatives to spinning and swimming for cardio work until I can sensibly re-start a running schedule. Would using an elliptical ...
7
votes
4answers
535 views

How can I best recover for a second strength workout on the same day?

I'd like to do two strength workouts in the same day, one in the morning and one in the afternoon. With this goal in mind, what strategies can I employ throughout the day so that I'm as fresh as ...
1
vote
2answers
1k views

Is it really necessary take one entire week to rest from running?

Ok, first of all I know there is a similar question Here, but it is more related to muscle workout (if it's a duplicate please close that without problem) I started run seriously in april, before ...