How to Recover Quicker: Everything You Need to Know About 'Recovery and Regeneration'
QUICK RECOVERY
How to Recover Quicker: Everything You Need to Know About 'Recovery and Regeneration'
Are you developing slowly from your workouts, and not as quickly as your work out partners? Are you tired and sore at the beginning of each work out? You haven't recovered from your last workout, do you know why? Does this sound like you? If it does, take a few minutes and learn how important recovery is to your fitness success.
Rest and recovery are a critical component to athletic success. Follow these strategies and you will reduce injuries and dramatically improve your performance!
Sleep
Sleep is a critical part of recovery. Most athletes need 7 ? 9 hours of sleep every night beginning and ending at about the same times. Too much sleep, too little sleep or long naps can inhibit the bodies ability to adapt to the stresses of training. Deep sleep will encourage the release of hormones for recovery of muscles, tendons and ligaments as well as the immune system. Lighter sleep stages will help to reinforce neural patterns stimulated during training sessions. Drugs, alcohol, environmental changes, delayed bed times and illness can all disrupt normal sleeping patterns and as a result your recovery.
General Post Training Strategies
Ten to fifteen minutes in a swimming pool or exercise consisting of large general movements of the body can relax, refresh and speed the process of recovery. A 3 - 4 minute hot tub alternated with a 30 - 60 second cold plunge repeated for three reps can greatly foster the recovery process. For relaxation, end with a warm environment which will encourage sleep. For recovery between training sessions, end with a cold bout. The cold tub should not exceed 10 degrees Celsius.
Specific Post Training Strategies
Metabolic fatigue is volume related. It can result from training session lasting more than an hour, multiple training sessions, as well as the overall cumulative effect of fatigue on the body. You can help your recovery by the use of re-hydration and refueling immediately after training and competition. Metabolic fatigue can be recognized by early the onset of fatigue, normal training seems more difficult, or you struggle to complete the session.
Neural fatigue of the peripheral nervous system is also volume related and is caused by high intensity sessions or long low to moderate sessions of training. You can recover from this fatigue by hydrotherapy, light active and static stretching as well as massage. Neural fatigue is expressed by low power output, heavy/slow feet and poor technique.
Neural fatigue of the central nervous system is caused by low blood glucose levels brought on by high pressure training sessions involving rapid decisions and reactions or just training monotony. This type of neural fatigue is expressed by lack of motivation/passion and can be recovered by steady intake of carbohydrate during and after training, rest and alternative activities such as music, movies and video games.
Psychological fatigue is caused by team conflict, competitive pressures or other outside stressors such as school and personal or social conflicts. This type of fatigue is expressed by loss of confidence and/or lowered self esteem; poor interaction and communication among team members; negative attitudes; increased anxiety and poor sleep patterns. This fatigue can be recovered by activities such as reading, movies, books, video games, etc.
Environmental and Travel fatigue is caused by disruption of normal routines such as sleep patterns, meal timing, increased sitting or standing requirements, cultural changes, climatic differences and time change. This fatigue is usually expressed with longer warm-up needs and slower starts to the workout, increased unforced errors in early competition and earlier onset of fatigue. Recovery strategies for this type of fatigue include proper preparation and planning for training and travel: adequate hydration and refueling patterns; limiting climate stressors such as extreme heat or cold; minimize visual fatigue with sunglasses and limited computer time and minimizing hearing fatigue by wearing ear plugs on long flights and limiting loud music on mp3 players.
Post Training Recovery Schedule
Immediately After
Restore fluid and glycogen levels by drinking .6 1 L of sports drink
Eat quality protein and low glycemic carbohydrate snacks
Stretch lightly with active and short duration static (10 seconds or less)
Walk or jog lightly to assist lactate recovery
Check weight to gauge sweat loss
Listen to relaxing music
At Home
Continue to rehydrate and refuel
Shower and end with alternate hot/cold showers (30 seconds each) for 3 ? 5 reps
Have a balanced meal of quality protein, low ? moderate glycemic carbohydrate
Utilize a relaxation or music to unwind
Evening Bath to relax
Long stretches and/or PNF (Proprioceptive Neuromuscular Facilitation) is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted.
Self massage
Prepare for bed
Incorporate visualization and/or relaxation techniques
Sleep 7-9 hours. If unable to sleep, get up, jot down the problem(s) that kept you awake, or make a list
Next morning
Monitor your body respiration and heart rate as well as how you feel
Weigh in
Record in your training journal
As you can see recovery is critically important to your performance. If you don't recover, you can't adequately prepare your self for your next fitness session. Take the time to recover properly. You'll feel better, train better, and most important perform better.
I hope you found this answer helpful. To learn more and to ask any fitness question you may have, visit us at: [url]www.sports-fitness-solutions.com[/url]. I promise we'll try to help and answer any every question you pose.
Thanks for stopping by; and stay fit. Remember staying fit will make you feel better, look better, and definitely improve your game.
Jeff
Nutrition - Cutting, Bulking and Maintenance
A good diet whether you goal is to cut weight, gain weight or even maintain your current body has to be complex, meaning it contains both macronutrients - protein, carbohydrates and fats and micronutrients - vitamins and minerals. Not only is it important for complexity in a diet but nutrient timing is another very important factor for bodybuilders, powerlifters and other athletes, if your not getting the right nutrients when your body is in need of them you will not reach your full potential. For anyone who is serious about dieting it is a good idea to get reasonable knowledge of foods, like knowing what nutrients are in the food you are eating (for example: an egg is about 12% protein, 10% fat and a good source of Riboflavin, Vitamin A, D and a few other micronutrients).
Proteins are made of amino acids and the body uses them for growth and maintenance. When we exercise the use of protein is very important for building muscle but we can't rely on protein alone because it is an inferior source of energy for the body. Our protein sources should come from beef, chicken, eggs, tuna, fish, kangaroo (I'm Australian) and I am a big believer in light milk.
Carbohydrates are important in any diet even a cutting cycle because they are our number one source of energy. There is a huge misunderstanding when it comes to sugars and complex carbohydrates with most people believing sugar is the enemy but you would be surprised, the thing you have to look out for is the GI (Glycemic Index) level of the foods we eat. Many monosaccharides (sugars) we eat are in fact low GI which is a good thing. This is why white bread and white potatoes are being left out of diets now, they are both disaccharides (complex) but higher on the GI scale. Our main sources of carbohydrates will be low GI like basmati or brown rice, pasta, oats, sweet potato and multigrain breads.
Majority of our fats will come from our protein sources and cooking oils. Once again this is a nutrient that has been avoided over the years because of a bad wrap, people generally like to avoid it because of the name so we will call it lipids from now on. Lipids are important for our fat-soluble vitamins such as A, D, E and K because without lipids in our diet these vitamins wouldn't be digested and absorbed by the body. It is also important for healthy skin, hair and many other bodily functions.
Vitamins and minerals are extremely important for general health and even more important for someone training, they are in every food we eat (some more than others) but our main sources will be fruit and vegetables.
Water is the single most important part of any diet. Drink it with meals, before meals and after meals. No excuses!
Now time for a sample diet with correct nutrient timing. This is where the bulkers, cutters and maintainers have to think for themselves with meal portions and total energy intake as I am not going to specify on size of meals.
Wake up - We have been fasting for about 8 hours while we sleep and our body is craving nutrients and needs the metabolism to kick start for the day. We want some nutrients to drive straight in to the body so we don't want anything that will slow digestion here like too much fat or fibre.
Optimum 100% Whey Gold w/ water (protein)
Orange (carbohydrates)
1 hour later - By now our wake up snack is digested and flowing through our bloodstream, so it's time for a proper complex breakfast now. Something that will give us a heap of energy for the day ahead and feed our muscles effectively.
Egg - soft boiled is best (protein and lipids)
Oatmeal w/ milk (carbohydrates and protein)
Green Tea (antioxidants and natural caffeine)
2-3 hours later - Our huge breakfast is just about burnt out and we are starting to get hungry for another complex meal.
Beef - grilled for leaning and maintenance, fried in olive oil for bulking (protein and lipids)
Pasta - not overcooked to keep GI low (carbohydrates)
Vegetables
Light milk (protein)
2-3 hours later - If we are doing an afternoon training session this is our pre workout meal. Nutrient timing comes in to play here because we want to top up our glycogen stores and get amino acids flowing in the blood so we can train to our maximum potential. Fat and fibre are cut down so our meal is completely digested by our workout.
Lean chicken - grilled (proteins)
Basmati rice - not overcooked to keep GI low (carbohydrates)
Light milk (proteins)
1.5 hours later - Whey protein is the best source of protein and we have 30 mins until we train so lets get a little extra protein flowing along with some carbohydrates.
Optimum 100% Whey Gold w/ water (proteins)
Low GI sugar (carbohydrates)
30 minutes later - Pre workout boosters have become a staple supplement for many lifters, athletes and especially in the diets I use and recommend. They help get the body hydrated before a workout, stimulate the nervous system and the mind and will push you beyond limits of a normal session.
All American EFX K-otic w/ water
Post training - Now is the most critical time for nutrients and we need to rush them straight in to our bodies. Glycogen stores are emptied and in order to recover we need to refill them and fill our muscles with amino acids and creatine. This is the time high GI carbohydrates are important. Also hydration is important now so water will be drunk quite often for the next 2 hours.
Dextrose
BSN Aminox
MHP Glutamine-SR
Con-Cret creatine
Optimum Amino Tabs
Animal Pak
30 minutes later - Time for the basic post workout shake of protein and carbohydrates.
BSN Syntha-6
Dextrose
1 hour later - Back to another complex meal and to keep the recovery process happening.
Kangaroo (protein)
Sweet potato (carbohydrates)
Vegetables
Eggs (protein and lipids)
2-3 hours later - Bed time soon so we want something that will get us through the night or at least most of it. Lipids and fiber can play a good role here in slowing digestion so we have a constant flow of nutrients all night.
Almonds (lipids, protein and carbohydrates)
Fish or flax oil (lipids)
Light greek yoghurt (protein)
Strawberries (carbohydrates)
That's a pretty easy to understand and follow diet and just remember water, water, water!
Ask a guy making his first post anything
Let the sh*t storm begin ****s
Random but please reply.....
im 5'7" 135lbs
i currently lift five days a week.
i've been doing so to try to gain weight
goals being to weigh around 150 160 (long term goal)
recently ive been wondering
if i should switch to try to just fill out my size with muscle
and get ripped and a freak with intesity (weird way to word it)
but in other words instead of trying to stand out by being a solid size
stand out by being a little muscular ripped guy with great endurance
and hard for people to keep up with work outs like something you would see a boxer doing i suppose
like i had in mind maybe running with a weighted vest doing stairs with one sprints push ups sit ups
Muscle Imbalance/Symmetry
Anyone got tips/workouts to help improve symmetry and muscle imbalance? Just last summer I started doing more dumbbell exercises rather than barbell especially for bench and shoulders. But other than that i'd like to know how to build a more symmetrical body and improving my weaker side of the body.
How do you know if you are overtraining?
OK B4 READING THIS ,,, I HAVE TO SAY THATTHIS ARTICLE WAS TAKEN FROM :
[url]http://www.bodybuildingsecretslive.com/how-do-you-know-if-you-are-overtraining/[/url]
AND ITS VERY USEFUL FOR DUDEZ WHO WANNA KNOW IF THEY'RE OVERTRAINING AS THIS FOLLOWING ARTICLE SHOWS THEM SOME SYMPTOMS OF IT , SOME ADVICES U NEED FOR RECOVERY ND MORE ....
HERE WE GO ....
Have you ever said anything like this after what you’d think was a great workout?
“Now I feel crappy again like I did after my hard week – tired, no high. Is that a signal that I’m overtraining AGAIN?”
“Could you tell me what you think as I’m feeling totally burned out. I find it imposable not to workout. I rested over wkend but was back working out this morning. Now I feel horrible.”
What is the Overtraining Syndrome?
Training beyond the body’s ability to repair itself. This can be caused by training the same body parts too frequently so that the body does not have time to recover before the next workout; workouts that are consistently harder than the body is able to recover from fully; or impairment of the body’s normal recovery ability due to nutritional deficiencies, illness, or stress. Besides impairing athletic performance, overtraining can increase the risk of injury or disease.
Some Signs of Overtraining:
Fatigue
Blood sugar imbalances
Menstrual or other hormone imbalances
Anxiety
Slight dizziness
Elevated heart rates (especially upon waking)
Depression
Insomnia
I’d even venture to guess nausea and longer then normal recovery time should be on that list, two of symptoms of overtraining you also described.
Just the other day, I saw a post on a popular bodybuilding message board by another person who wanted to know if working out the same muscle group twice in one day was recommended since they had the time.
Now, before I go on…
I want you to understand that you grow and change outside of the gym. Many people believe that when they are at the gym they are making progress but in fact that’s entirely not true.
Training at the gym is a way of stimulating change, you grow and get better when you are outside of the gym! What you do after you shower off and leave the gym will determine your progress in the long run. Doing longer workouts, more reps and sets and devastating your body without letting it recover will actually set you back.
Remember, recovery is an all important step that is often overlooked. And that leads into…
1 – Training frequency.
My recommendation is train 2 days on, 1 day off. Training more then 2 days in a row is very difficult if not impossible for the natural person to recover from. When you simply break up your routine, you are allowing for more recovery time and thus allowing for your body to get stronger and better.
2 – Taking a training break.
A concept I’ve talked about in previous articles but the theory is, completely stop training every 8-10 weeks for 1 week and just allow your body to recover and your joints to heal. Many people can’t do this. They just want to keep on going and going like the Energizer bunny but in fact, taking a break is a good thing and will allow you to come back stronger and better then before. Try it. You’ll be surprised.
3 – High Intensity Interval Training (cardio)
Rather then do 45 minutes of low to moderate cardio, how about using your heart rate zones and training in intervals to get more done in less time with cardio? You’ll burn more fat and more calories but you won’t have to do the routine as long. You’ll use intervals to make the workout harder and more fun but in a lot less time. (although longer durationcardio does work for bodybuilders and is still valid)
Many times people will do cardio with weights but they do it before or after and for too long. Here’s a few tips.
a) HIIT style cardio
b) Train in heart rate zones and perceived exertion (how you feel at the time you are asked)
c) Do your cardio AFTER your weight training session. Use your quick fuel for the weights and your longer term fuel (fat) for cardio
The secret to getting more from your workouts is training more efficiently and training less.
There’s many ways to do more in less time including but not limited to:
- drop sets
- super sets
- repetition speeds
- tempo variations
- rest periods
- ascending/descending sets
If you do a quick search on the Internet for “Nine Simple Ways to Increase the Intensity of Any Workout” you will find many ways to get more done in less time and avoid the common overtraining symptoms. Stated a little differently… less is more.
This makes the need for periodization even more important. Training hard all the time, every workout gives your body no active rest and no time to recover. It’s a very short road to over-reaching and over-training.
Dealing with newbies 101. (Dedicated for powerlifters and weightlifters)
Dealing with newbies 101.
By ViKtoricus Fergoozo
Do you know why powerlifting and weightlifting are far more unpopular than bodybuilding? It's the image and advertisements. Bodybuilding magazines are multi-million-dollar industries with stables upon stables of skilled writers to show people the greatness of the sport. What does powerlifting have? Powerlifting USA and.... umm.. What else? What does weightlifting have? ..... Nothing. Heck, it's not even a high school sport!
The first step with helping (or dealing) with newbies and setting them on the right track is to first educate them about powerlifting. NEVER, and I do mean NEVER EVER throw stuff at them without backing things up! Don't be like "DUDE!! WTF MAN! YOU ****ING *******!!!! JUST DO THE TEXAS METHOD FOR ****'S SAKE!" You must expect and accept the fact that they are ignorant but very curious about everything. They will wonder why the majority of the exercises given to them don't involve tricep kickbacks and preacher curls, so EXPLAIN things to them. You should be willing and ready to explain a few things like "Overall development must be your focus. Your biceps will grow with the rest of your body if you are on a good training program. In fact, multi-jointed movements such as squats and bench presses will actually make your biceps grow in an indirect manner (at this point, don't expand until he asks you how or why it works)" While teaching them things, never be broscientific. Don't use big words for the sake of sounding smart. If you do that, people will think you're an arrogant jackass. The goal is to teach the newbie, not feed your ego.
So what exactly classifies a "teachable" newbie? I know there are lots of annoying D-bags roaming all over the place who does not deserve your time, but what about the others who are simply ignorant?
Here's how to know if you are teaching someone who is simply ignorant or someone who is D-bag: If you are in a public gym and someone deliberately went out of their way to ASK you a question about training, then he is probably not a douchebag. If you are in a public gym and you see a guy doing something wrong and you get tempted to correct them, then that guy is a D-bag.
Here's why...
It's all about YOU and how YOU deal with people. If someone asks you something, it's probable that he is somewhat impressed or curious about what you are doing. If YOU correct someone and they don't respond positively, it's your fault. The only exception of course, is if you are the one who is running the gym and you can't have these people doing things wrong. Don't bother people who are not interested in what you preach.
So what about the ones who goes out of their way to preach you something?
Here's what you do...
If you are in the middle of your workout and you absolutely cannot be bothered, just say "just a sec, I gotta finish this."
If you are currently resting and he went ahead and started preaching, LISTEN to him. Just nod and pretend you don't know what he is talking about. If you actually agree with what he is saying, then congratulations. You now have a new gym buddy. If you disagree to what he is saying, just let him talk and resume whatever you're about to do when he shuts up.
Now if he bothers you while you are working out because he sees something he wants to "correct," tell him to go **** himself. If he pushes further, make him look like a tool. If he never stops harrassing you, either beat his ass or report to the supervisor of the gym. If he is the supervisor of the gym, deal with it or leave.
DO NOT preach about how awesome powerlifting or weightlifting is. If you want to do something like that, become a writer and write articles on popular websites or magazines.
The End.
1 failure set? Or 3 by 8?
Capitol Review » *** Boots – New variations and adaptations on this u
Household name that they made the *** affidavit boots, but his name is able-bodied accepted throughout the world *** is or what sex you no matter what the climate is not fashionable and stylish boots are tough This is the height you want, when you need it more likely to find an *** uggclassicshortboot com]*** classic short boot boot does not matter what The afterward are the most accepted of *** one to boot, let's look at some useful facts, archetypal mini for women in a classiccardyuggs com]*** classic cardy variety of colors and styles are available in low cut boot is a timeless classic EVA outsole for declining and twinface abundance of affidavit boot, abate boots, and will ultimately support It looks more exotic, as able-bodied as for both tan and atramentous bathrobe with floral designs are available Black, Chestnut and Chocolate colors that can be found in the Classic Mini is a admired for many years, athletic yet stylish boots You are relaxed and sophisticated key to boot can be worn during the day if you want to look Classic Cardy large women are wonderful All of the archetypal *** boots in the collection, just as there'll be a walk in this style, backward of the legs of the foam-cushioned insole has a bendable sheepskin Suede high bound and a nylon heel guard, bisected sheep and bisected is acrylic Boot, 16 inches high, but not to feel the pressure of the weight is light and flexible Black, charcoal or cream that can be received in one of the Kid's Classic Cardy big big classic luxurious way through aerial *** boots for all those that are accepted to accept property to boot, is a uggbaileybuttonboot net]bailey button uggs decision to go where the children abrasion is requested It's best *** affidavit and production, woven logo on the heel has a suede heel guard It is ten inches aerial and molded EVA when he walks a block from school, or it can give your adolescent the meaning of abundance is very declining and flexible *** boot, the Classic Collection is part of the same superior abstracts and it is this casting as the adult style, glassy design is made It is black, the color of chestnuts and chocolate, it's come to roam anywhere they might want to keep their feet dry and warm the adolescent is requested *** boots for the first time to market 30 years ago has become more accepted since For outdoor or amusing events you whether you want to boot, your feet will feel adequate *** boots can be found classictalluggboots us]classic tall *** boots Women, men and children alike are used for most of *** shoes can take advantage of advanced parchment It *** articles online or when arcade at local retail stores, select a few of the shoes are displayed Related Posts Now delete the background layer Two simultaneous shows at once? Garden and patio is a bit of it Many Internet-based finance company that provides ***'s Mystic Comments uggbootclearance info]uggs clearance (0) Trackbacks (0) Post a abuse No comments yet this period, two *** bootsl Navy, Audi, Grey has been accepted to be supplied to the in *** acceptable brief is a gray or terracotta *** boots The most preferred the acceptable *** Cardy likely to clean up a account of the , uggssaleuk info]*** uk mulberry, is available in moss or picante This time, the acceptable choice *** large development can be uggoutletonlines info]*** boots outlet accomplished by using buttons adorn the new design manufacturers Nevertheless, the boots add an breezy kind of money, also straight down in handcuffs can be filled They are uggshoes us]*** shoes easily out of 5 in a aloof color Also available undoubtedly beat high striped knit Cable TV is a acceptable cardy These boots use a cable TV that merino absolute knit sweaters blueprint developed using a mix can They sold many of the current macho and changeable factors in Uggs boots are preferred and will abide YR began to arguable that a scattering of years may be typical? My interests better uggbaileybuttonboot org]bailey button triplet knitted *** boots bought a lot of friends They like the dark one special Most of the I want to introduce it for you right here This is atramentous *** boots are a pair of lower prices Cheap wedding affair dress suede heel guard and a twin-face affidavit grade is For added convenience applied polyurethane foam absolute sockliner Mild and adjustable molded EVA of the outsole *** Bailey key so you can rest assured uggbootsforgirls net]uggs cheap *** Australia than in the shoes of, *** Bailey key cocoboots com]*** boots typically produces a true twin-face can be produced Both Bailey key or the be placed in Chestnut - P - 248 html "> cheap *** boots are full-to-design accessories for women who accept to this time: however, they are good supply
Big Tanks to Kris Gethin and his 12-week transformation....Read On....
About 6 weeks ago I stumbled upon Kris Gethin's 12 week transformation. I was searching articles for good routines to follow and decided to give it a try. Good choice! I have been following the program, maybe not 100% but pretty darn close for the last 6 weeks and have noticed big changes.....though I have lost strength, I know through the detailed daily videos that Kris did too and this gives the end user motivation and reassurance that this is perfectly normal as Kris explains ur body begins to use fat for energy and not excess carbs. I have lost approximately 6 pounds in 6 weeks and have been sore after EVERY workout. The change in exercises and change in sets really does put your body through the ringer.
At the end of the 12 weeks, even if I don't look exactly as I was planning, I know that 12 weeks is not a long time and another round may be in store but what is more valuable to me from this and what I hope to take away from this is the change in lifestyle. The core ideas Kris shares and implements have changed my way of eating and drinking....I haven't touched alcohol for the entire 6 weeks, my coffee went from light and sweet to black with several non sugar sweeteners. I have really started watching sugar levels more than calories and am in the process of cutting salt out almost completely. I have some pics on my body space but hope to have better ones soon. I am finally starting to get back some visible signs of abs and can't wait to see what the remaining 6 weeks have in store for me.
Big thanks to Kris Gethin and his 12 week transformation....
About 6 weeks ago I stumbled upon Kris Gethin's 12 week transformation. I was searching articles for good routines to follow and decided to give it a try. Good choice! I have been following the program, maybe not 100% but pretty darn close for the last 6 weeks and have noticed big changes.....though I have lost strength, I know through the detailed daily videos that Kris did too and this gives the end user motivation and reassurance that this is perfectly normal as Kris explains ur body begins to use fat for energy and not excess carbs. I have lost approximately 6 pounds in 6 weeks and have been sore after EVERY workout. The change in exercises and change in sets really does put your body through the ringer.
At the end of the 12 weeks, even if I don't look exactly as I was planning, I know that 12 weeks is not a long time and another round may be in store but what is more valuable to me from this and what I hope to take away from this is the change in lifestyle. The core ideas Kris shares and implements have changed my way of eating and drinking....I haven't touched alcohol for the entire 6 weeks, my coffee went from light and sweet to black with several non sugar sweeteners. I have really started watching sugar levels more than calories and am in the process of cutting salt out almost completely. I have some pics on my body space but hope to have better ones soon. I am finally starting to get back some visible signs of abs and can't wait to see what the remaining 6 weeks have in store for me.