The body rebuilding itself after injury or training stimulus.
26
votes
3answers
738 views
What are some signs of overtraining?
I'm currently working out 5-6 days a week, typically 3 days of weights and 2-3 of HIIT/Tabata. My focus is on strength and endurance training (not size). When I feel tired I take a day off...some ...
22
votes
3answers
3k views
What happens when you miss a workout?
Normally I get to the gym Mondays, Wednesdays and Fridays and try to lift a little bit more weight than I did the time before.
Today everything has gone wrong and I am not going to be able to make it ...
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?
10
votes
3answers
863 views
Cold Bath After Training - Recovery Techniques
I am a sprinter around the grand old age of 21.
At our track, there is a lot of debate of whether cold bath (or ice bath if you're brave enough) aids recovery of the muscle. What are your opinions?
...
9
votes
1answer
508 views
Am I getting sore too late?
Typically when I workout I am not sore the next day. I'm sore the day after the next day.
My workout buddy is always sore the very next day, and I think he usually recovers faster. I was wondering if ...
9
votes
1answer
127 views
What's the time threshold for a drop in performance when taking a break from training?
Whenever I go on vacation, the dilemma in my head is, should I try to work out there? Or just take a break from everything and resume when I get back.
The worry is that a break would cause some ...
8
votes
5answers
4k views
How can I recover more quickly from leg-intensive cardio workouts?
It seems that every time I do a leg-intensive cardio workout, like stair climbing, intense elliptical machine, or running more than 3-4 miles, my legs take forever to bounce back. They don't hurt so ...
8
votes
4answers
202 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, ...
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 ...
8
votes
2answers
4k views
Should I Be Discouraged if my Muscles Aren't Sore After Exercise?
A day or two after exercise my muscles will sometimes be sore, "wonderfully sore" I'll say. I think this is common, and I know I've done a good workout when this happens. But sometimes, my muscles ...
8
votes
1answer
135 views
What's an appropriate recovery period after a summit event?
After a big event (in my case a weekend tennis tournament), what's an appropriate recovery time before continuing to workout again?
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 ...
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 ...
7
votes
3answers
356 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 ...
7
votes
2answers
446 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 ...
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 ...
6
votes
2answers
1k views
Fruit as optimal post-workout snack? What else besides fruit?
A friend asked me once if eating a banana was a good post-work out snack, to which I gave him a knee jerk reply of "any fruit is a good post work-out snack". I've conditioned myself in to thinking ...
6
votes
2answers
157 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 ...
6
votes
5answers
661 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, ...
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
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 ...
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?
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 ...
5
votes
3answers
198 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 ...
5
votes
1answer
380 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
1answer
186 views
What is a recovery meal, and of what should it consist?
People sometimes talk about a "recovery meal".
What is a recovery meal?
When should one eat the recovery meal?
Of what should it consist?
There may be variation depending on the preceding ...
5
votes
2answers
2k views
Effective ways to decrease recovery time
What are some effective ways to decrease recovery time? I find my recovery times are in excess of 30 minutes after hard exercise, such as sprinting (on a road bike), despite exercising fairly ...
5
votes
2answers
178 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 ...
5
votes
1answer
845 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 ...
5
votes
1answer
164 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
4answers
975 views
Are there any specific exercises I can do to strengthen my knee?
I find after strenuous exercise (competitive basketball specifically) that my knee needs a couple days to recover. Are there any specific exercises I can do to strengthen the joint and reduce my ...
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 ...
4
votes
2answers
231 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 ...
4
votes
4answers
248 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 ...
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 ...
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 ...
4
votes
2answers
209 views
How do my eating habits affect my recovery?
I'm somewhat overweight (BMI of 28) and mainly sit behind my desk all day, so I've been on quite a calorie deprived diet. I go running about three times a week for half an hour and occasionally go ...
3
votes
5answers
295 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 ...
3
votes
5answers
213 views
Working out while slightly ill
I'm a novice weight lifter, currently going to the gym 3 times/week for an hour each time. I recently came down with a head cold. I know that if I go to the gym I won't be able to hit my usual max ...
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?
3
votes
3answers
848 views
Taking a break from weightlifting - how often?
I am doing exercises with weights 3 times per week. I started training 2 years ago and have made steady progress. I have lost weight gained strength. I had a very strict routine and I pushed myself to ...
3
votes
3answers
203 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 ...
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 ...
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 ...
3
votes
1answer
1k views
Alternative sources of potassium to the banana?
I have started working out recently and my muscles hurt to say the least. I heard potassium helps with that and that bananas are a good source of it. The thing is that I hate the taste of bananas. Is ...
3
votes
2answers
346 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
872 views
What's a good exercise to help with Tennis or Golf Elbow?
I'm starting to have pain in the elbow, from lifting, and everything points to tennis or golf elbow. What are some good exercises to help with the pain and recovery?
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 ...
3
votes
7answers
834 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 ...
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 ...
