Workout Recovery

[punkrock89]

I was wondering what everyone does to recover from a hard workout. I know you should stretch and eat protien/make a protien shake. But what else is can I do after a really hard workout?

[gavn]

What else other than the most important thing? Rest.

[Rider_Canadiana]

i heard eating fruit helps...toss some in your protein shake and youve covered 2 of your bases

[Haole]

What else other than the most important thing? Rest.

Definately rest. That is one of the things most people forget. I have a buddy who I used to work out with, when we first started I was able to lift one more plate then him, by the end of about 2-3 months I was progressed like 2 to 3 times more than him. He would stay up til 3 in the morning every night and be to work at 9... So yeah, rest up, not only get a full nights sleep but take a day off in between sessions(works for some, but not for all).

[dirtyjerz]

after running hardcore i walk around aimlessly.

[punkrock89]

OMG, I hadn't gone to the gym in a while, and worked my legs really hard. F*cking A, my legs are still sore 3 days later! I can barely walk. lol

Should I still go to the gym and work out other parts of my body (core, arms, ect)?

[DC-RiDa-4-LiFe77]

i would if that part of your body isnt sore. just dont work out till your arms feel like their going to fall off.

[punkrock89]

Yeah, if I do go today, it'll be a light workout. I might just wait till I recover more before I go back to the gym.

[DC-RiDa-4-LiFe77]

yea im scared to go to the gym. i havent worked out since like mid june. im gonna die the first couple of days.i think ill just put it off till after vacation

[punkrock89]

Yeah, I hadn't worked out since about mid June. I'm f*cking dying right now. I'm glad I stopped at the legs and didn't do my upper body as well that day.

[punkrock89]

Do those energy drinks that are supposed to help with recovery and taste like sh*t (I think the brand name is Ripped Force) actually work?

[boarderchick]

You guys are a bunch of wusses!! :p Yesterday was my 4th day at the gym this week! Would've went today except we're supposed to be leaving to go camping/backpacking...if the hubby ever gets off work...

And, personally...I like to shower after a long, hard workout...but that's just me...

You know I was just kidding about the whole "bunch of wusses" thing...right?

[punkrock89]

:cry: You hurt my feelings calling me a wuss. :emo:

...I'm sure you like taking a hot shower after a long, hard... uhhhh, what were we talking about???

[boarderchick]

Lifting weights and running...geesh... :p

[kreator]

i say go get high

[get me out of GA]

I second that

[snowboarding_bear]

hahaha ^^^^

ive been working out so much is aint even funny, my legs are killing my from running so much, (2-3 miles a day now) and i keep working out...my modow(sp)

"pain is weakness leaving the body"--stolen from a usmc t-shirt

[punkrock89]

Haha, I like that motto (yeah, you really f*cked up that word).

[DC-RiDa-4-LiFe77]

so when you eat it after trying a corked 540 and your in pain, ah so that was just pain leaving my body when i had screws put in! ha just kidding but i do like that quote

[snowboarding_bear]

Haha, I like that motto (yeah, you really f*cked up that word).
damn i knew it didnt look right...whatever man, im tired lmfao long day,

so when you eat it after trying a corked 540 and your in pain, ah so that was just pain leaving my body when i had screws put in! ha just kidding but i do like that quote
no not pain leaving your body, weakness

[gavn]

You guys are a bunch of wusses!! :p Yesterday was my 4th day at the gym this week! Would've went today except we're supposed to be leaving to go camping/backpacking...if the hubby ever gets off work...

And, personally...I like to shower after a long, hard workout...but that's just me...

You know I was just kidding about the whole "bunch of wusses" thing...right?

Depending on what a person does at the gym, going as many times as 4 days a week can really be bad for them. Over training is something a lot of people seem to do and that's why they don't see the gains they normally would if they just took the time to rest and let their muscles heal.

[dirtyjerz]

i usually dont lift for my lower body, im afraid if i lift and have monster legs i wont be able to run as efficently.

[snowboarding_bear]

i usually dont lift for my lower body, im afraid if i lift and have monster legs i wont be able to run as efficently.

it takes a long time 4 u 2 get monster legs...

trust me i have them xD haha...(from to much biking)

[gavn]

i usually dont lift for my lower body, im afraid if i lift and have monster legs i wont be able to run as efficently.

The only way you will get monster legs is if you do monster weight. If you are a runner, you won't be capable of doing that kind of weight. Working out your legs can only help you when it comes to running.

[dirtyjerz]

The only way you will get monster legs is if you do monster weight. If you are a runner, you won't be capable of doing that kind of weight. Working out your legs can only help you when it comes to running.

are you implying that i have chicken legs? cause im actually not a runner, i just run a alot, and play lacrosse last time i squatted it was in the high 200s for my max out, and that was 2 years ago.

[snowboarding_bear]

high 200's? hahahahahahahaha my max out when i squatted was i think 600ish pounds

[dirtyjerz]

high 200's? hahahahahahahaha my max out when i squatted was i think 600ish pounds

excuse me may i defend myself,
A) 2 years ago
B) i was much smaller then
C) i havent squatted since

[punkrock89]

I used to be really strong in my legs, then for some reason I started to neglect lifting weights with my legs. Now, it's pathetic. But I'm starting back up on the whole weight lifting and getting in shape thing.

[Rider_Canadiana]

if you need inspiration to work out just look up some ronnie coleman vids on youtube...or some quotes...hes coined such gems as:

"if the bar aint bendin you just pretendin" and
"aint nothin to it but to do it!" and of course
"yeeeeeeea budday! light weight!"

[gavn]

are you implying that i have chicken legs? cause im actually not a runner, i just run a alot, and play lacrosse last time i squatted it was in the high 200s for my max out, and that was 2 years ago.

No not at all. What I meant by that is if you are a runner, your body develops a different way than if you were just lifting all the time. Really, you will only get large legs(so large that they would alter your running form) if you're lifting purposefully to get them. You won't get them just by accident.

Really for you, you should be focused on giving yourself a good full body work out. This means including the legs. It will only help you if you are doing anything remotely athletic. Once you have a strong core, you can focus on muscle groups that are beneficial to sports or activities that you participate in. I would imagine if you do that right, you'll notice a huge improvement in the way you do things.

[snowboarding_bear]

excuse me may i defend myself,
A) 2 years ago
B) i was much smaller then
C) i havent squatted since

haha chill man...
and
A)this was about ayear ago
B) ...eh i was about the same size...tad smaller maybe
C) i havent squatted since...


lmfao what u mean u havent squated since...every time u piss panzy!!! lmfao dude jk jk jk jk jk i just got off work and im still in the smart as5 motion...and it had to b said ahhaa

[boarderchick]

Depending on what a person does at the gym, going as many times as 4 days a week can really be bad for them. Over training is something a lot of people seem to do and that's why they don't see the gains they normally would if they just took the time to rest and let their muscles heal.

I don't do the same thing every day. I alternate between upper/lower body days with cardio and then a long cardio day or two...trust me, I'm not over-training...just staying in shape:mrgreen:

[Rider_Canadiana]

if you have access to a gym with a pool i would say use it to the max man...do weights for 3 4 or 5 days and cardio those days then on your days off just swim...i actually enjoy swimming right after a workout...its a nice very low impact form of cardio...plus its a fullbody workout...but not really in the same sense as the weights (its not like youll be doing 2 workouts in a row)...plllllus you can take it at a slow pace if you want so its a nice cooldown...also doing cardio before your workouts gets your body all revved up and gets the ol metabolism going...or so ive heard...i found when i first started doing that i was wiped...but i stuck with it...my body adapted...even if you just walk for 5-10mins...

[gavn]

I don't do the same thing every day. I alternate between upper/lower body days with cardio and then a long cardio day or two...trust me, I'm not over-training...just staying in shape:mrgreen:

That's good to know. I just said what I said because I know a lot of guys who go to the gym to get "big" or "jacked" tend to over train. Women on the other hand don't seem to do this as much possibly because they're there to maintain more than anything.

[roxyhxc]

um i would sleep after a hard work out...

[dirtyjerz]

um i would sleep after a hard work out...

like right after the workout? normally you should walk around, dilly dally drink some water, then sleep.

[roxyhxc]

pch n o not right after right after i would be like chuggin water ....then i was just pass out

[punkrock89]

You shouldn't chug water in order to rehydrate yourself. You should drink little by little.

[roxyhxc]

well yeah i dont exactly chug it

[punkrock89]

But that's what you said! :tongue:

[roxyhxc]

well yeah but what ever

[gavn]

Good argument. I completely agree.

[roxyhxc]

it was actually hella pointless

[gavn]

It's ok, I was just being hella sarcastic.

[roxyhxc]

well alright hahahha

[punkrock89]

You're hella retarded.

jk


....You remind me of Cartman from South Park, and that episode where he keeps saying "hella" and Kyle gets all pissy. lmao

[roxyhxc]

hahahhahahahahhahah thats great

[punkrock89]

I know it's great, I said it. :lol:

[roxyhxc]

hahahah yeah

[punkrock89]

Glad to know that you accept my greatness.

[roxyhxc]

haha only of course

[66jzmstr]

Back to the original post, like gavn stated, proper rest is key, and way too many people shortchange their bodies when it comes to rest.

Other things can help though. Varying your workout and varying the intensity of each workout will not only keep things fresh and challenging, but it will also be a lot harder for you to burnout out or for your body to 'plateau' from doing the same workout over and over and over. (And doing the same workout repeatedly is begging for boredom and overuse injuries, so mix it up!)

As for stretching, don't just save it for after the workout. Do it before your workout (but after your warm-up), in the evening, and also in the morning (after you've been up and moving for a while though.)

Nutrition-wise, never underestimate the banana. I swear by these for both their energy and for how they help my body recover.

Also, the order in which you do your workouts in the week can have some effect. I've read from a few sources that putting technical and strength exercises before endurance exercises reduces the need for longer recovery times. I played around with it a bit, and my body agrees. I always do strength workouts before endurance workouts, and recovery time has never been a big issue for me. (This applies to within the same day as well as over the span of a week.)

[pvllbum]

Nutrition-wise, never underestimate the banana. I swear by these for both their energy and for how they help my body recover.



emphisis on A banana. It is a good idea to have a banana but one maybe two. Too much potassium will kill you.

[66jzmstr]

I'm usually one a day with bananas and it keeps me "regular".

Of course, too much of anything will kill you.

Did you know that lab rats, when injected with 5 kilograms of Nutrasweet each, DIED????

:mrgreen:

[lubawyb612]

40-50 grams protein,80-100 grams carbs imediately following your workout. A multi-mineral,multi-vitamin,lots of water, and some rest during the remainder of the day.

[get me out of GA]

^^^^^^

40 - 50 grams of protein?!?!?!?!?!!?

damn, looks like you dont know a whole lot of vegetarian people. When I wasn't eating meat, I'd have less than 25g of protein a day.

[gavn]

Well when you are working out and mainly training to build muscle, you want a good amount of protein in your diet.

[lubawyb612]

^^^^^^

40 - 50 grams of protein?!?!?!?!?!!?

damn, looks like you dont know a whole lot of vegetarian people. .

...and it looks like you dont know a whole lot of people that workout

[get me out of GA]

oh dude you hit the nail on the head, you will never catch me in a gym the last time I went was over 5 years ago

[lubawyb612]

oh dude you hit the nail on the head, you will never catch me in a gym the last time I went was over 5 years ago
lol then why in the world are you in the Health & Fitness section?

[Marie]

i dont really do much after a hard workout, i just go on with my day because swimmers are so accustomed to hard workouts(that could start at 5 in the morning before school!) everyday that its no biggy for me anymore :)
but it is important to take proteins after your workout, and take carbs before your next hard workout so you build even more muscle.
oh, and rub a535 works like a charm.

[PaoloSmythe]

what works for me is a protein shake (at least 70% amino) with creatine mixed in.

lots of froot and water and damned lazy evening.

[snowboarding_bear]

fish...bananananananasssss....and lemonade is my combo...i actually just drank a gallon of lemonade..gotta drink atleast 1 more b/c i got crazy physical training tomarrow