The body rebuilding itself after injury or training stimulus.
0
votes
1answer
19 views
Cain I trainning for running with a minor 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 ...
3
votes
1answer
47 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
203 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 ...
3
votes
1answer
66 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
2answers
162 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 ...
6
votes
5answers
733 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, ...
1
vote
4answers
5k views
Exercises while recovering from groin injury/surgery
I have a long-standing (no pun intended) injury which gets worse when doing any kind of leg exercise that puts strain on the groin area. For example sit-ups, press-ups and plank exercises all cause ...
5
votes
2answers
185 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 ...
1
vote
1answer
89 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
95 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 ...
8
votes
4answers
203 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, ...
5
votes
2answers
110 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?
3
votes
5answers
296 views
Can you overtrain?
This goes along with a prior question, what over-training signs to look for. Is there such a thing as over-training? or is it that you injure yourself from lack of proper training and don't perform ...
1
vote
1answer
163 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 ...
3
votes
1answer
56 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 ...
0
votes
2answers
127 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 ...
3
votes
7answers
839 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 ...
5
votes
1answer
166 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 ...
7
votes
2answers
456 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 ...
4
votes
2answers
236 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
31 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 ...
3
votes
2answers
1k views
What is “overtraining” a.k.a. “CNS fatigue”?
After intense training sessions, I sometimes have the following symptoms:
My mind races. I can still be functional and productive, but getting it to hold still long enough to make a simple decision ...
4
votes
1answer
82 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
204 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 ...
2
votes
2answers
171 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
2answers
159 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
4answers
1k views
How frequently can I hit the heavy bag?
I've heard that hitting a heavy bag is taxing enough that it is easy to overtrain using it, especially for beginners.
How much rest should the average person (i.e. NOT a boxer who grew up hitting ...
1
vote
3answers
623 views
Any suggestions on dealing with a longer-term shoulder injury?
I jammed my shoulder a few years ago while catching myself in a skateboard fall, and since then, it has had issues, off and on, where during periods where it bothers me, I can't do pushups or dumbbell ...
5
votes
3answers
130 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 ...
10
votes
2answers
342 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
2answers
350 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 ...
3
votes
3answers
3k views
Is there any benefit to having a sauna after weight lifting?
It certainly feels good, but does it help at all with muscle relaxation and recovery?
Or there any dangers with over heating a worked muscle?
2
votes
1answer
67 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
2answers
237 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 ...
7
votes
3answers
367 views
Using a Foam Roller
Recently a personal trainer recommended I use a foam roller for muscle massage and flexibility. Most research I've done on the web simply states the roller 'massages the muscle' or 'breaks down scar ...
2
votes
4answers
94 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 ...
2
votes
4answers
486 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% ...
1
vote
3answers
120 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 ...
6
votes
7answers
1k views
What exercises can I do to recover my left hand's grip strength?
I recently sprained my left wrist slightly. Since then, I've noticed my grip in my left hand has been significantly reduced. I'd like to regain the grip strength I had in this hand, as I used it ...
5
votes
1answer
848 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 ...
2
votes
2answers
8k views
Recovering from trochanteric (hip) bursitis
Last week I started noticing some pain building in my right hip after my morning runs, culminating on last Wednesday when I could barely walk without severe pain in the afternoon. I took a few days of ...
3
votes
1answer
133 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 ...
3
votes
2answers
2k 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 ...
8
votes
4answers
264 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
641 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 ...
4
votes
2answers
186 views
How to recover from 5 days of intense dancing/fitness?
Last year I went to the Montreal Salsa Convention and had lots of fun dancing all those 5 nights. I had bought trail mix bars and whole grain stuff and lots of proper health food to keep me ...
8
votes
3answers
1k views
How to regain endurance after a long period of rest?
I have always been a sport junkie, running once a week 15 miles, doing weight lifting and practicing kettlebells. After the new year the doctors found a tumor in my chest and luckily now after the ...
6
votes
2answers
1k 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 ...
5
votes
1answer
381 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
267 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 ...
