Questions tagged [recovery]

The body rebuilding itself after injury or training stimulus.

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50 views

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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1answer
730 views

Combining squats and deadlifts: do deadlifts on light or heavy squat day?

Currently I'm doing 3 workouts per week: Monday, Wednseday, Friday. There's two workout templates, A and B, which simply alternate. It's basically the StrongLifts 5x5 and Starting Strength approach. ...
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50 views

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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1answer
45 views

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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1answer
99 views

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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3answers
2k views

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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1answer
96 views

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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1answer
3k views

Is alternating between push ups and pull ups everyday overtraining?

I've started working out consistently at home for the first time. My workouts include some daily exercises for improving posture (I have rounded shoulders and anterior pelvic tilt) and also some ...
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0answers
32 views

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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2answers
156 views

Optimal exercise for reducing inflammation markers

What type of exercise (HIIT, weight lifting, aerobic) is optimal for reducing proinflammatory cytokines (like TNF-alpha) and increasing anti-inflammatory cytokines (like IL-10)? C-reactive protein (or ...
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1answer
54 views

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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1answer
106 views

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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2answers
1k views

Can some people just not exercise very much? Do some people become overtrained at typical levels of exercise?

I am very interested in fitness and I have done a lot of training in the past (both cardio and strength). However, I become overtrained very, very easily. When I get overtrained I become extremely ...
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2answers
91 views

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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1answer
129 views

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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1answer
52 views

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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1answer
92 views

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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2answers
939 views

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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1answer
152 views

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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0answers
50 views

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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1answer
114 views

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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2answers
3k views

Taking multivitamin tablets without workout , will it cause any problems ?

I was doing workout last year and was regularly taking multivitamins and whey protein. But now, I am resting after a bone fracture, So I am no regular to Gym. I am not taking meat and heavy foods now ...
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2answers
100 views

What are the strengths and weaknesses of shorter bouts of resistance training?

Currently I am assisting in collecting data for a study on movement patterns and coaching at a small fitness facility. The nature of my work does not provide consistent time to train, so I find ...
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1answer
133 views

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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2answers
212 views

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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2answers
922 views

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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5answers
813 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 ...
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1answer
413 views

"Continuous Passive Motion" (CPM) for Joint Healing, Effective? How?

First of all - I expect this question to get very little attention: It's amazing how little attention people who work out seem to give to joint health. Anyway, it seems that moving the joint "...
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1answer
50 views

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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3answers
3k 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 ...
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2answers
1k views

Regaining lost strength and muscles

I have always been strong, broad shouldered and musculus, mostly genetic I think. Though now in my forties, I have less mass than a few years ago. If I want to regain, can or should I train ...
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1answer
79 views

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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1answer
45 views

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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1answer
80 views

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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3answers
794 views

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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2answers
83 views

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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1answer
72 views

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?
2
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1answer
96 views

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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2answers
146 views

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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4answers
30k 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 ...
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2answers
52 views

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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2answers
259 views

Suggestions for workout to build muscle fast after suffering from bad wrist injury?

I had a bad wrist injury that is taking about 2 months to recover. I did do some upper body during treatment, but I stopped because it hurt too much and the doctors and my friends told me not to. On ...
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1answer
144 views

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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1answer
97 views

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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1answer
144 views

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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2answers
110 views

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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3answers
483 views

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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1answer
107 views

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 ...
2
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1answer
189 views

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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2answers
138 views

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 ...

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