Stress due to exercise

[calvinphilips]

How to recover from the stress caused due to exercises after gym?

[SpookyBoogie]

How to recover from the stress caused due to exercises after gym?

Stress? You mean like mental anguish or muscle cramps?

For mental anguish, man up. Learn to love it.
For muscle pain, ice it and heroin.

[Misctake7]

Are you talking about DOMS(soreness)?

[calvinphilips]

Are you talking about DOMS(soreness)?

Nope, I feel exhausted and my body just seeks for rest.

[shanim1094]

Are you getting enough sleep? Are you eating enough food? Do you have any rest days in your routine?

[Illeaglecrush]

Are you getting enough sleep? Are you eating enough food? Do you have any rest days in your routine?

This. Make sure you have a good sleep schedule, are getting the vitamins and nutrients your body needs to recover, and rest days are just as important.

[mcal07]

If sleep and nutrition are on point (and that's probably a stretch), glutamine and BCAAs PWO are a good recovery tool to consider.

[rudisp88d]

umm MAN UP?

[Clint18Robin]

[achievementmin]

How to recover from the stress caused due to exercises after gym?

Nutrition: Immediately after a workout, you have a maximum of about one hour to eat something. If you do not eat, you will not have enough carbohydrate energy for your next workout, you will not have enough protein to repair muscles, and you will not have enough fat for hormones and joints. Try a bowl of quinoa or brown rice with chicken, a protein smoothie with whey protein powder and a piece of fruit, or even a slice of last night’s pizza. For specifics on exactly what you need to eat, read the article “What to Eat Before and After Exercising.”

Hydrate: When it comes to recovery, dehydration is one of your biggest enemies, so try to drink one 20-24oz bottle of water for each hour of exercise. Within a couple hours after a workout, your urine should be light yellow or clear. If it is dark yellow, then you are inadequately hydrated. If it is any other color of the rainbow for that matter, you either need to get glasses, or see your physician.

Compression: Performing a brief cool-down after a workout helps contracting muscles milk out excess soreness-generating fluids. In the same way, techniques such as massage and a foam roller can not only help to move inflammatory fluids out of the muscle, but also can remove adhesions and sore or tight spots from the worked muscles. If possible, perform these exercises with a foam roller once a week or even after every strenuous workout, and schedule a massage once a month.

Blood flow: Circulation of blood in and out of a stressed body part improves speed of recovery. Techniques that can improve blood flow include cooling down after your workout with a walk or easy bike ride, performing light stretching during or after each workout, alternating every 30-60 seconds between hot and cold running water in your post-workout shower, taking an ice bath after a very strenuous weight training workout or long run, and performing a light walk, swim, or easy exercise routine the day after a hard workout.

Topical ointments: There are several compounds that you can rub on a muscle to eliminate soreness and improve recovery. Most of these compounds work by creating a pain-relieving and cooling sensation, increasing blood flow, or displacing elevated levels of calcium. Popular remedies that have worked for me and my clients include Arnica rub, Traumeel, Ben-Gay, Tiger Balm, and Magnesium Oil. On my personal blog, I have a fascinating interview with a physician about topical magnesium oil and how it works. You can listen to it here. All of these ointments can be rubbed into the muscle immediately after and up to several days after a workout, until soreness subsides.

There is no need for getting fit to be a suffer-fest, so if you find yourself constantly sore, or at a fitness plateau, then use the techniques in this article to recovery properly and get fit more quickly!

[recreateme]

I think i know exactly what you mean. I have been working out for a bout 4 years now, about 2 seriously and find that with all the caffeine it takes me to get started each day, and with pre-workouts i have trouble sleeping and when its time for work in the morning i feel like i could still use about 5 hours of extra sleep each day lol So the caffeine cycle continues...


This stress you are talking about is probably a mix of overworking at the gym, and not eating and sleeping properly... You will find that you can push yourself and feel fine if you go to be at 10 or 11 rather then midnight or 1am lol And if you eat properly and enough, you feel even better.

[Clint18Robin]

I think i know exactly what you mean. I have been working out for a bout 4 years now, about 2 seriously and find that with all the caffeine it takes me to get started each day, and with pre-workouts i have trouble sleeping and when its time for work in the morning i feel like i could still use about 5 hours of extra sleep each day lol So the caffeine cycle continues...


This stress you are talking about is probably a mix of overworking at the gym, and not eating and sleeping properly... You will find that you can push yourself and feel fine if you go to be at 10 or 11 rather then midnight or 1am lol And if you eat properly and enough, you feel even better.

I know exactly where you are coming from! I use to be addicted to red bulls in the morning to get my going and one before a workout. Id be so amped after my workout that it took me til 12 to wind down, physically and mentally. I finally got off that kick and started with one cup of coffee before work and one melatonin pill with my glutamine pill right before bed. I sleep more sound and have plenty of energy for my workouts.

[mcal07]

Energy drinks can tax your adrenals. In layman's terms, bombarding them with caffeine never gives them a break and they don't operate at full efficiency. Cut back on the stims, get most of your energy from a balanced diet (stress protein intake all day and carbs after training if you're pushing it in the gym), and sleep a quality 7+ hours a night.

I think i know exactly what you mean. I have been working out for a bout 4 years now, about 2 seriously and find that with all the caffeine it takes me to get started each day, and with pre-workouts i have trouble sleeping and when its time for work in the morning i feel like i could still use about 5 hours of extra sleep each day lol So the caffeine cycle continues...


This stress you are talking about is probably a mix of overworking at the gym, and not eating and sleeping properly... You will find that you can push yourself and feel fine if you go to be at 10 or 11 rather then midnight or 1am lol And if you eat properly and enough, you feel even better.

[Killafornia805]

Suck it up bitchh

Unless you been training 5-7 days a week for like 5+ months idk how it could happen

I lift 4 days a week, run 5 days a week, take 1 week off every 4-5 months.. If ur a noob the DOMS will go away after you get usto it

[lucia316]

If sleep and nutrition are on point (and that's probably a stretch), glutamine and BCAAs PWO are a good recovery tool to consider.

Glutamine doesn't help in muscle building or LOLrecovery in health individuals and neither BCAA nor glutamine supplementation is necessary if you're meeting your protein macro. You get plenty of amino acids including BCAAs and EAAs via your consumption of protein.

Energy drinks can tax your adrenals. In layman's terms, bombarding them with caffeine never gives them a break and they don't operate at full efficiency. Cut back on the stims, get most of your energy from a balanced diet (stress protein intake all day and carbs after training if you're pushing it in the gym), and sleep a quality 7+ hours a night.

And this is completely untrue. Nutrient timing isn't relevant in these situations. You can eat carbs, fat or protein whenver, just meet your macros and caloric goals. As to the caffeine, unless you find a tolerance building taking a break isn't necessary nor is caffeine or energy drinks "taxing your adrenal glands" to a point of negativity.

[916stang]

are you eating enough?
are you sleeping well? 6+ hours a night

[MusclePunisher]

As to the caffeine, unless you find a tolerance building taking a break isn't necessary nor is caffeine or energy drinks "taxing your adrenal glands" to a point of negativity.

Can you explain this a little more? So if I'm amping myself up with 2-3 cups of coffee a day, my body is not going to react to it in any way? I usually drink 2-3 cups a day, and often feel like without it I would probably crash and crash hard.

[CharlieMats121]

yeah,, i'm a little lost explain a lil more.

[lucia316]

Can you explain this a little more? So if I'm amping myself up with 2-3 cups of coffee a day, my body is not going to react to it in any way? I usually drink 2-3 cups a day, and often feel like without it I would probably crash and crash hard.

Sure guys. 2-3 normal sized cups of coffee contain between 300-400 mg of caffeine depending on the roast and brew method. This isn't a ton of caffeine in general. Of course your body should react to the caffeine intake, but to say that it's taxing your adrenal system to a point of negative consequences is ridiculous.

The crash you may feel or think you may feel is probably more psychological than physiological although it is a drug which can cause withdrawal symptoms when you stop using it.

If you feel as if your tolerance is building to a point where 2-3 cups of coffee per day isn't enough and you need to increase your caffeine it may be time for a break to let your system and adrenals rest. With the break your tolerance will come down and you will need less coffee/caffeine to feel the effects. But again, to be concerned that your adrenal glands will be damaged (or not work efficiently) because of some caffeine is silly.

[ridethektrain]

Make sure to add some rest days or maybe even take a week off.