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4

Check out these resources for more specifics about the supplements: Glutamine -- not shown to increase muscle mass, but shown to lower inflammation (i.e. recovery). Timing doesn't matter. No more than 5g any time of day. (Brown Rice) Protein -- protein is protein. There is minimal increased uptake during and post training. One book recommended 10-15g ...


3

It is little bit complicated but let me explain it from heart rate, blood pressure and energy expenditure point of view. During sitting body consume less energy and HR and blood pressure will be lower. For your situation, the athletes will rest approximately 3-5 minutes (4th) which is good time period to save some energy and lower heart rate and blood ...


3

You’ve likely heard of human growth hormone (HGH), a hormone that fuels muscle growth and recovery. Well, this hormone is released during sleep, particularly during deep sleep. This is a good brief info about sleep and muscle growth link with the references at the bottom. Usually, you fall into REM sleep 90 minutes after you fall asleep. Since leucine and ...


3

Overtraining is different for every person first of all. Although to answer your question I believe you won't be Overtraining that way. If you are looking for a serious workout routine to start with I can recommend the following which is free: http://freebodybuildingworkoutprogram.com/thtdownload/ I do it myself and so far I enjoy doing it. The ...


2

I've been through a similar endeavor, and in my case, it was a case of a pulled muscle. It's very normal to have low flexibility turn into muscle-pulls. Especially during squats, where a very heavy load is placed on muscles that are required to be elastic, or be destroyed. I suggest you start stretching your lower body quite thoroughly. Not only is it going ...


2

Let me set a fine line: It isn't really THAT useful at all to drink a sports drink AFTER you go for a run. That sports drink stuff is supposed to give you energy to go running, not to recover. Besides, it is probably loaded with artificial sugars, anyway. I would suggest drinking water, milk, and protein shakes after a run, not a sports drink.


2

If you look at the breakdown, it's got 364 calories per 100 grams, with 78.2 grams of sugar. So you're basically getting 312 calories directly from sugar substrates (dextrose and saccharose as well as maltodextrose). Also, the advertising tag line states that it's designed to be light in the mouth "during sports", not after. During, you want enough calories ...


2

This question brings back memories. I’m a competitive rower and I had a similar situation. Although, my symptoms were more situated in the rhomboid/trap region without shoulder inflammation. I did, however, have some discomfort in the shoulder. Here are some of the exercises/stretches I had to do as part of my rehab. Thoracic Extension Thoracic ...


2

Your body only builds muscle when you are resting. Hence, the importance of good sleep and at least 1 rest day a week. Without rest, you simply won't improve as much as you could be able to because of fatigue. There are so many factors at play here with sleep, ability, prior training, training cycle, diet, etc. to be able to say to what level the impact ...


2

Exactly. You say "not including" diet, so if you're unwilling to sacrifice calories from food then you will have to increase calories burned through exercise, and keep calorie intake the same.


1

A recovery run does not replace a rest day. Recovery runs are most effective when you already have a solid base of strong bones, tendons, and joints built by months of steady training + rest cycles. If you don't have such a base, an extra run in your week may do more harm than good. When in doubt, rest. To find out whether you're at risk of overdoing it, ...


1

I personally only run back to back days when training for an event. If not, i average 3.5 days a week with plenty of rest in between. Unless you are working toward a race or trying to lose weight, running alternate days is more than enough. Very often, especially while running, one can end up with very small microfractures in their legs, especially if they ...


1

What you're actually asking about is "recovery". The term "rest time" usually applies to the time between sets within a workout. For example, if you'd do several sets of squats, you might rest anywhere between 2 to 5 minutes or even more depending on the intensity between those sets. Mark Rippetoe likes to underline in his works (Starting Strength, ...


1

Given a primary goal of fat oxidation (burning), I would suggest lowering the intensity of your workouts. 80% of HRmax is an anaerobic level of effort -- at this intensity, you're burning mostly carbohydrates and not much fat. By lowering your cardio intensity to 65% of HRmax, your workout fat burn rate will roughly double [see, for example, Figure 2 of ...


1

Here are my thinking and beliefs on the subject: 1) One of the most important things for muscle recovery is replenishing muscle glycogen. Consuming carbohydrates within the first hour or two after exercise has been shown to expedite this process. 2) Since high glycemic carbs digest rapidly they work the best. 3) Since your body will respond with ...


1

I've sprained both of my ankles. To strengthen them back up the physio gave me lots of balancing exercises to do. Started out simply balancing on one foot. When you're trying to balance you move your ankle a bit and this strengthens it up. You can move onto balancing on a bosu ball if you find this is too easy. You can also close your eyes to make it ...


1

Exercise breaks down your body a little bit. Done well, it breaks it down the perfect amount that allows your body to repair the damage before the next time you exercise. You can read this answer on how exercise adaptation occurs. Sticking with your archery: If you pick your bow up and put it down, you're not stressing your body. If you fired off a few ...


1

The archery practice tears your muscle fibers. There are two things you need to get that back. Enough proper food Enough rest If one/both of these are not met, your muscles will not be rebuilt properly, and you'll get progressively weaker. It's odd that you experienced this after only 5 days, but it does strongly implies that at least one of the two ...


1

Regarding immersion, the term is generally referred to as hydrotherapy, and it comes in a few different forms. Sometimes it's simply immersion, sometimes it's contrasting between hot and cold water, and sometimes it's more along the lines of cryotherapy and ice baths. There are numerous studies that offer minimal and mixed results. There is certainly no ...


1

Not useful at all. The reason to drink an isotonic drink is to get water and calories onboard during exercise. Isotonic means that it is at the same concentration as your blood so you're neither osmotically extracting water from your blood to dilute it so you can absorb it nor leaving nutrients behind because the concentration couldn't be affected. ...


1

The soreness you're experiencing is probably just Delayed Onset Muscle Soreness (DOMS). Regarding the cold water, the studies I've read (1,2) are mixed. Just coming from a pure medical prospective, "cold water" is defined as water temperature below 68F-77F (20C-25C). There are four phases: Cold shock response Cold incapacitation Hypothermia ...


1

often those "challenges" don't progress at a realistic pace, and it sounds like there may not be the appropriate rest days involved. You may be used to squatting, but bear in mind that DOMS takes 24 hrs to kick in, and 48 hrs to then go away (on average), without rest days, that's loads of workouts on top of your DOMS. Regarding cold showers, have you ...



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