Questions tagged [recovery]
The body rebuilding itself after injury or training stimulus.
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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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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 ...
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What would be the effects of exercising (fairly regularly but) only on alternating weeks?
Suppose one goes to the gym and trains five times a week, and then doesn’t go at all, or even exercise very much the next week, before repeating this cycle. What would be the advantages and ...
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What is the easy, highly effective way to deal with soreness and exhaustion?
On and off over the past years I’ve had some periods of pretty intense exercise and while it can feel really good I sometimes actually rue just how tired, sore and exhausted I can get from such a good ...
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How to maintain a physical level with sickness
Since I became a parent I'm permanently sick. During the summer it was quite well which means from June until November I wasn't sick once but before June and also since November now I'm sick all the ...
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Is it a good idea to have some overlap between engaged muscle groups in different exercises?
Is it a good idea to have some overlap between engaged muscle groups in different exercises within a single day?
If you do, for example, hip thrusts and then some squat variation, your performance in ...
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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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Is it possible to ever recover from Chronic IT (iliotibial) Band Problems? [closed]
I have been a runner for nearly 20 years now. In high school, I suffered the occasional IT (ilio-tibial) band injury where it got so tight that even if I tried to run through the pain my speed was ...
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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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what's the reality that keeps progressive strength training from being constant?
I'm looking at my progressive intermediate weight training program, and I'm a little more than halfway through my 12 week program. As expected it's been terrific, I've steadily been gaining strength ...
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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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"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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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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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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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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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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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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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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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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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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