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6 votes
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Window to utilize protein after weightlifting?

There is a concept called the "anabolic window", which is a belief that directly after a workout our body is primed for optimal muscle protein synthesis (muscle growth) and that this period lasts only ...
G_H's user avatar
  • 2,510
6 votes
Accepted

Does over training exist?

Let's be specific: by "overtraining", we really mean "applying a stress from which the organism cannot recover and adapt" in the context of the General Adaptation Syndrome, which we can summarize here ...
Christian Conti-Vock's user avatar
6 votes
Accepted

Conceptualizing role of recovery in muscle building

The most common model for recovery is the Stress Recovery Adaption cycle (x-axis: time, y-axis: strength): How long recovery and adaption takes depends on several factors some of which are: how ...
Andy's user avatar
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5 votes
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What would be drawbacks (apart from pain) and benefits to go to gym with sore muscles?

First, love this statement. It's dead on, simple yet so few seem to understand the importance of putting on muscle mass to lose weight. "more muscle mass = more passive calories consumed" Not ...
Mike-DHSc's user avatar
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5 votes
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How to avoid overworking lower back?

To build on Eric's comment; the best advice is to follow a workout program that is tried and true. If you're trying to make your own program, and you find yourself having to ask this question, you ...
Alec's user avatar
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5 votes
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How do I recover from a several hour large calorie burn on the elliptical?

You've given yourself a bad case of Delayed Onset Muscle Soreness (DOMS), which is very likely to get worse before it gets better. (DOMS usually peaks the day after exercise, so if you're feeling it a ...
David Scarlett's user avatar
5 votes

How does the timing of the cool-off phase affect the recovery?

The timing of the cool-down phase of exercise does not affect recovery, because there is no benefit to performing a cool-down after exercise. Based on Do We Need a Cool-Down After Exercise? A ...
David Scarlett's user avatar
4 votes

Cardio/workout recovery: Potato chips v sports drink

It does depend on the intensity and duration of your cardio workout. Potatoes are starchy which takes longer to digest and takes longer to replenish those lost carbs. If you are doing back-to-back ...
ChasingTimmy's user avatar
4 votes

I feel recuperated immediately the next day after an intense workout. Okay to workout more?

"rest 3-5 days between every used muscle group." This is nonsense, to optimize hypertrophy, this review paper recommends a frequency of 2-3 sessions per muscle group a week for novice to ...
John's user avatar
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4 votes
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How long after a long run can one (body weight) exercise?

If you run first, you’ll do better at the run and have better results from it, while the body weight work won’t be quite as good as it could be. Vice versa for doing the body weight stuff first. ...
JustSnilloc's user avatar
  • 4,422
4 votes

Can you actually lose strength from exercising (for example, if you don't get enough food)?

So when you starve your muscles, due to a lack of Protein. Your body enters a Catabolic State. When you have low Protein intake or food in General, your body breaks down the muscle tissue to get its ...
Matt's user avatar
  • 41
4 votes
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What’s the effect of a full but significantly deferred (vs an immediate/same-day) recovery?

The question is impossible to answer, as the gains from a single workout are immeasurably small, so it's not possible to assess what proportion of your potential gains you would miss by failing to ...
David Scarlett's user avatar
3 votes

Cardio/workout recovery: Potato chips v sports drink

One of the difference between nutrients and sport drinks is that sport drinks are designed in such a way that most of them have approximately %6 Carbs which is the best rate of absorption by the ...
bantandor's user avatar
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3 votes

why do we need more rest when lifting heavy?

“why exactly lifting heavy (at least 1.5 x body weight) makes us require more resting\recovery time? “ First off, it's hard to quantify the exact amount of recovery time on an individual basis. ...
rrirower's user avatar
  • 6,690
3 votes

Back to the gym after ilness

Fitness is a marathon not a sprint. Honestly your plan sounds perfect. Feel things out and increase as you feel ready. Why rush anything? Listen to your body and stick with your plan -- it's a ...
Mike-DHSc's user avatar
  • 2,817
3 votes
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What should you do between short running series?

To answer your question, you must define what is the objective of the workout you are performing. Depending on the objective, you can define yourself what you should be doing between series. Active ...
FenryrMKIII's user avatar
  • 1,210
3 votes

Additional exercise to backstroke swimming

Almost all competitive swimmers incorporate some form of dryland/weight training in their program. I competed at the D1 college level and can say it was 9 swims, 3 lifts, and 1 dryland session a week. ...
rreng's user avatar
  • 51
3 votes

What is the easy, highly effective way to deal with soreness and exhaustion?

It’s possible to “out-kick your coverage” when it comes to fatigue and recovery. From what it sounds like, you’re simply going too hard. If you’re needing more than a day off to recover from a workout ...
Thomas Markov's user avatar
  • 4,268
3 votes

How do I stop myself from training to a point that I have no energy for rest of the day?

Increase session frequency so you can decrease session volume. Based on your question, you’re at 1 session per 3 days, which averages out to 2.33 session per week. Increasing this to 3 sessions per ...
Thomas Markov's user avatar
  • 4,268
2 votes

Getting back in shape after being bedridden for 4 months

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 ...
intj440's user avatar
  • 387
2 votes

Getting back in shape after being bedridden for 4 months

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.
Jon's user avatar
  • 21
2 votes

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

You sound like one of the lucky ones. i was diagnosed with a Bakers Cyst over 3 months ago and it shows no real sign of leaving anytime soon. It was excruciating at the hospital and they gave me pain ...
Adam T's user avatar
  • 21
2 votes
Accepted

Recovery Run vs Rest Day

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 ...
John's user avatar
  • 6,982
2 votes

Studies About Rest Time

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 ...
G_H's user avatar
  • 2,510
2 votes
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Will tight muscles stop you from becoming stronger or cause injuries?

Muscle stiffness can cause issues. Muscles are not rigid like a bricks. They are made out of stretchable fibers, connected to tendons, that attach them to bones. Muscle fibers are elastic in nature, ...
xCodeZone's user avatar
  • 1,583
2 votes

Should you massage then stretch or stretch then massage your muscles?

Stretching is still debateable as a need anyway, and the only study I'm aware of on foam rolling shows it to have short term benefits but not much in the long term. Neither is proven critical to ...
Eric's user avatar
  • 14.8k
2 votes
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why do we need more rest when lifting heavy?

It's called recovery, which means your muscles are recovering from any possible damage and fatigue from the lifting. They need a break to be ready for the next lifting. What do people usually say, ...
xCodeZone's user avatar
  • 1,583
2 votes

Rotator Cuff Exercise in The Context Of A 5 Day Workout

As others have said, it would be a good idea to seek the advice of a physical therapist, in case it is more serious than you think. With that said, I have shoulder impingement in both of my shoulders ...
qnxtn's user avatar
  • 367
2 votes
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Does overtraining cause an initial increase in testosterone levels in men?

Working out too hard can overload the hormonal system. You can produce too much cortisol, which elevates inflammation and depletes testosterone. It can take months to recover from real overtraining, ...
Spyros 's user avatar
  • 305
2 votes

What would be drawbacks (apart from pain) and benefits to go to gym with sore muscles?

Soreness you can work through isn't so bad and in general people training all the time will have a bit of soreness here and there that they're okay with. The problem with soreness is that on the ...
Eric's user avatar
  • 14.8k

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