Questions tagged [recovery]

The body rebuilding itself after injury or training stimulus.

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Do protein shakes directly after a workout have a discernable benefit? ie Is the "Anabolic Window" real? [duplicate]

I've heard a lot of rumors about needing to consume protein shakes within 30 minutes of ending a strength training session. For example, this article says the "anabolic window" is a myth: ...
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What are the therapeutic effects of 1250nm IR light? [closed]

Some niche biohacking oriented companies make red light therapy lamps emitting a spectrum of 639, 660, 850 & 880 nm light citing a particular authoritative book on the scientifically demonstrated ...
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Can increasing exercise duration and intensity increase energy levels or overall stamina over time? Are there any known strategies to deal with this?

Background/Context Just over a year ago, I began bicycling. Partially due to the situation at the time and also because I just enjoyed it, I became more or less "addicted" in a way. I first ...
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Why does weight training cause so much more DOMS than even extremely arduous bike rides?

One thing I do not fully grasp is why I have so much more intense Delayed Onset Muscle Soreness ("DOMS") after a bout of weightlifting at the gym during "leg day" versus an equally ...
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Additional exercise to backstroke swimming

I've started backstroke swimming around 3 times a week and want to add just a little strength training to it. The problem with swimming is, that it seems to use so many muscle groups that it seems you ...
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Training frequency in relation to recovery and soreness

Currently I am training on a 3-day full body workout split. It alternates between two workouts (A/B) with different focus, though every major muscle group is still trained in every workout. I train ...
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How much time do I have to recover for a football match after intense bicycling for 6 hours as a delivery person?

I am working as a Uber Eats in my bicycle this work is really intense I need to be faster than my competitors with motorbikers, fast for my competitors no take my orders. I really like this job ...
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How long does it take to see results from increasing psoas flexibility

I'm in physical therapy for tight calves and achilles tendinopathy that is believed to have been caused by a tight psoas. I've been doing the psoas exercises for two weeks and while my hips are more ...
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Time to full improvement after single workout with strength training

I'm a 29 y/o male starting strength training for the first time. I've done cardio my whole life and there were 3 rules of thumb I had in terms of time expectations: It takes about 4 months after ...
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Exercises to aid in recovery of trapezius muscle and provide future protection?

My upper back has been susceptible for years to get stiff or spasm when I do any sort of weights, typically for a few days. I've been told that totally resting a sore muscle is not ideal, rather very ...
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What is waste product of muscle synthesis, creating unquenchable thirst?

I know there's an assumption in the question but here's the situation. I'm on a lifting program I really enjoy, based on 3x/week compound barbell movements with progressive overload. I know you have ...
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How does the timing of the cool-off phase affect the recovery?

When I see descriptions of training sessions there is almost always a warm-up phase, followed by e.g. a HIT unit, and finally a cool-off phase. From my understanding, the warm-up phase would be used ...
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Does Performing Easier Exercise Reduce Endurance?

Recently, I was injured. Before injury, I would do HIIT workouts that push my body to the limit. I do it regularly (4 or 5 times a week). During injury, I could only do running (around 1km everyday). ...
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Is overtraing just an overdose? A bypassable overdose?

The human body works in a way such that small doses of poison can slowly build up resistance to that poison in a progressive manner. But the same poison in quantities too large for the body to process ...
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Will I benefit from a split routine

About me I'm 15 yo, can do 10 dips, 10 pullups, my max weighted pull up was 22 kg. My routine is the following(it's the Fierce 5 Dumbell Full-Body one): Workout A Split Squat 3x8 (each leg) Bench ...
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Should I take a break from working out and if so, how long?

Well, I’m just going to be straight forward here. About a month and a half ago, I started working out in my house like every day for about two weeks. Then, I received a lot of work because I’m a ...
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Rehabbing stubborn tendonosis

I've had tricep tendonosis for over 4 years. I've seen numerous physios and put countless hours of my own research into it. Most of my rehab efforts have been with slow tempo / eccentric exercises. ...
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7 votes
2 answers
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Do I need continuous sleep in order to maximise muscle growth?

I’ve been getting 7-8 hours of sleep every night. However, I occasionally wake up once or twice to go to the toilet (twice is very rare). It’s quite easy for me to get back to sleep, therefore these ...
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One-sided lat exercises

After an injury (broken collarbone, shoulder blade and rib) last year I'm trying to get back up to strength. It's several months since I was cleared to resume normal exercise, so this question is ...
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What should you do between short running series?

I am following a training program for a 10 k race with a goal of 40 minutes. It consists on 4 training days during 5 weeks. Weeks are more or less like this: One day for short series (5 x 200 m at 3'...
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Diet to lose fat while gaining conditioning/strength in martial art

I’m probably at 20% body fat and am trying to lose fat. Simultaneously I am training 4-5x/week in Judo. I’m a beginner. It’s great, but I do get quite fatigued and my muscles are often sore. I’m ...
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Can you actually lose strength from exercising (for example, if you don't get enough food)?

As far I understand, typical muscle growth from excercise occurs as follows: - cause microdamage in muscles with heavy excercise - microdamage is repaired by your body and a bit of extra muscle tissue ...
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Strengthening the ACL graft?

After an ACL injury, there are tons of exercises one can do, but almost all of them seem to focus on the muscles around the graft, and stuff like balance exercises, plyometrics, etc... What about ...
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Which exercises provide an eccentric load to the gluteus minimus?

Which exercises provide an eccentric load to the gluteus minimus? I found exercises that provides eccentric load to the gluteus medius and maximus, but haven't found anything eccentric for the ...
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When in the day should I train to optimize Recovery and to limit DOMS?

Assuming that the exercise does not influence the quality and timing of sleep. If I do not sleep much the day before, should I train later in the day.
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How do I recover from a several hour large calorie burn on the elliptical?

I'm trying to lose some weight, and had to watch some youtube videos for review, so I just spent the last 5 hours (about 3500 calories) on an elliptical doing max resistance and max incline, and 2 ...
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Foam roller and massage ball

I want to buy a foam roller and massage ball for self massage and myofascial release. What are things/features to look out for when buying these? Also, is it worth to invest in a known brand or do the ...
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advice for male turning 40+

I've been weight and martial art training for a few years now, on and off. Having turned 40 recently, and over the years noticing changes like longer recovery times etc, I was wondering if there are ...
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Is deloading already useful or not?

I recently read about a Deload-Week (doing about 40-60% of either the weights or reps you usually use/do for a week) in order to give your muscles a little time to recover without completly stopping ...
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Best strategy for running twice 5km in timespan 2,5 hours

I am participating in a 5km-runing relay event organized by my employer. One of my colleagues dropped out, and couldnt find replacement. Now I offered to run also his 5k. Running 10k is no problem ...
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How much significant growth occurs on rest days?

After the moment you wake up after a workout day how much actual significant muscle growth occurs in the 24 hours ahead? Or are rest days to prevent over training and full restoration of strength?
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When measuring heart-rate recovery, what should I compare?

I have been recently diagnosed with asthma. I have always had a hard time to get fit so I try to figure out if regular training has impact on my fitness. I have been running intervals for the last ...
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If using bike or jog commutes as active recovery, how much can I push and still count as active recovery?

Since it's a commute, we tend to also want our speeds to be reasonable. Getting there in less time encourages us to cycle there more often. Even if you live close to work, a round trip can make the ...
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Is it possible/useful to create core soreness?

I workout my core and my abs everyday for a year now and, even on heavy workout days I have never experienced core soreness. To be complete, I have felt abs soreness for a couple of minutes, but ...
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Arranging powerlifting and martial arts workouts for optimal recovery

I am following Johnny Candito's Linear Program for powerlifters. Essentially, the program goes as follows: Mon: heavy lower day (competition style squats and deadlifts) Tue: heavy upper day (...
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How to avoid overworking lower back?

How can I avoid overworking lower back? Everything I do hits lower back in some way... squats, deadlifts, rows. How can everyone do all these exercises that work the lower back, every one of them ...
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2 votes
1 answer
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Does over training exist?

Is it true that overtraining does not exist but its instead just under-recovery as to not rest,sleep,drink and eat enough?
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2 votes
1 answer
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How long after a long run can one (body weight) exercise?

Is it a good idea to engage in relatively heavy session of upper body + core calisthenics (read, push-ups/pull-ups/chin-ups) about 12 hours after a long run (10k+) - assuming one is feeling fine and ...
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What would be drawbacks (apart from pain) and benefits to go to gym with sore muscles?

I have been lazy... so after a few year break I decided to hit the gym again. I put on only fraction of weight of what I was doing 'back then'... and I couldn't even go through all the exercises, I ...
5 votes
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Back to the gym after ilness

I was ill, a flu, or other infection. I know that I had to suspend training sessions. This time it was 2 weeks, so nothing really special. It happens to me from time to time, and usually 2-3 weeks are ...
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Does overtraining cause an initial increase in testosterone levels in men?

I'm a mid-twenties fairly athletic male and I typically exercise on a regular basis. One an average week, I will olympic lift ~3-4 times and play various sports (surf, volleyball, jiu jitsu, etc.) a ...
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Rotator Cuff Exercise in The Context Of A 5 Day Workout

I apologize if this already has an answer, but the wither questions all seemed slightly different, so I’ll give it a shot here and see what I get. Currently I have a five day work out plan setup like ...
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How does a middle-aged person know when he is over-exercising? [closed]

The middle-aged person is in his early 40s. His sole purpose of exercising is to keep healthy. Looking good and having an attractive body is not a concern. Over-exercising can lead to damage of body ...
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Sore glutes from running

General question: why would the upper glute area (piriformis, gluteus minimus, gluteus medius) get disproportionately tight and sore from running? For me, the tightness and soreness in this specific ...
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I swim 3 days a week — How much and when should I run, and lift dumbbells?

I recently took up on swimming in the mornings, monday, wednesday and friday Occasionally, I also run. I can easily do 6K or 10K (and rarely sometimes 15k) I want to exercise more often, ...
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I workout everyday. Weightlifting in the morning and crossfit after work and I never take a rest day

I don't ever feel sore though. I'm afraid that I'm not seeing the gains and muscle definition I want too because of these training style. I should have abs, but don't see them. And before anyone says ...
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Increasing muscle mass in my left leg considering the following conditions?

I had an operation for an ACL tear in my left knee and physiotherapy for tennis elbow in my right hand plus a weird problem in my right wrist. What happened because of these - My left leg looks ...
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Cardio/workout recovery: Potato chips v sports drink

I have a question on recovery after cardio. Given that hydrating and electrolyte post-workout is vital, what is the virtue of sports drinks over water+potato chips (baked)? To be clear, this is a ...
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Should you massage then stretch or stretch then massage your muscles?

When you're doing both, should you use a roller to massage your muscles first, stretch first, or does it not matter? My routine includes trying to do this twice a day which includes after running, ...
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Sexual arousal to speed up recovery?

Is it a viable post-workout method to make one's self sexually aroused for prolonged periods of time? Studies show that sexual arousal increases test. in both males and females and etc. I assume this ...

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