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Questions tagged [recovery]

The body rebuilding itself after injury or training stimulus.

42
votes
3answers
21k 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 ...
35
votes
3answers
2k 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 ...
28
votes
9answers
122k 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, ...
17
votes
1answer
488 views

Should you still exercise when sick?

Should one continue to exercise even when you are sick? I know it may depend on the sickness, so I am specifically asking about minor things like a cold or fever? Are there chronic sicknesses ...
15
votes
1answer
704 views

What happens to your muscles when you stop working out for several years?

I go through spurts of working out. I'll decide to get a gym membership, achieve decent results over six months, and then, for whatever reason at the time, I'll stop and won't exercise at all for ...
15
votes
2answers
768 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?
15
votes
0answers
312 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 "...
12
votes
2answers
8k 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 ...
11
votes
2answers
8k 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 that ...
11
votes
1answer
214 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 ...
10
votes
1answer
686 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 ...
10
votes
3answers
4k 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 ...
10
votes
3answers
1k 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
4answers
3k 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, ...
9
votes
5answers
13k 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 ...
9
votes
4answers
4k 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 ...
8
votes
5answers
323 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
3answers
488 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 ...
8
votes
1answer
152 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
20k 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 ...
8
votes
1answer
312 views

Do we need contiguous sleep for gains?

We know that sleep is important for gains, but does that sleep need to be contiguous? What if we slept in phases, each time waking up after REM sleep, and then going to bed a couple hours later? Or ...
7
votes
7answers
704 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 ...
7
votes
2answers
365 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 old)...
7
votes
3answers
230 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 ...
7
votes
4answers
19k 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 ...
7
votes
1answer
693 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 training,...
7
votes
4answers
699 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
1answer
500 views

Should I wait until my muscles are 100% free of any signal of soreness before training for strength again?

I am trying to avoid injuries at all costs while still training for strength. I seem not to have the greatest recovery ability (42 yr male, healthy but unable to sleep more than 6 hours a day on ...
6
votes
7answers
7k 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
4answers
1k 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 ...
6
votes
3answers
1k views

Trouble falling asleep after a workout at night

It started happening a while ago and has been getting worse. I usually workout from 6-7 in the evening (unfortunately can't workout any time before that due to my schedule) and go to bed around 10:30 (...
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
3answers
2k 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?
6
votes
1answer
66 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 (...
5
votes
2answers
645 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
4answers
317 views

Is sleep necessary for recovery?

In terms of recovery, is there a difference between lying in bed watching TV / reading and actually sleeping?
5
votes
2answers
274 views

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 ...
5
votes
3answers
13k views

Knee Dysfunction- Baker's Cyst- How can I help myself?

I will spare everyone the gory details, but I went to my sports medicine doc yesterday and an ultrasound showed a Baker's Cyst had formed at the back of my left knee. My two options were physical ...
5
votes
2answers
1k views

Can light activity on recovery days accelerate progress?

I am just starting off and have made a 3 days per week routine with body weight and dumbbell exercises. I am not seeing much of a progress in terms of fat loss two weeks into the routine.(I do 16-20 ...
5
votes
3answers
2k 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
2answers
271 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 ...
5
votes
4answers
335 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 ...
5
votes
1answer
235 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 activity, ...
5
votes
2answers
4k 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
106 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 ...
5
votes
1answer
147 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 ...
5
votes
2answers
4k 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
3answers
384 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 ...
5
votes
1answer
1k 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 Strength, ...
5
votes
1answer
319 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 ...