Explosivelyfit Strength Training

Explosivelyfit strength training builds powerful bodies!

Archive for the category “Recovery,”

031017 Question of rest time between exercise sessions

031017 Question of rest time between exercise sessions

I’m a little confused on how long I should wait in between strength training sessions. I was always told 2 days but now someone has told me that if I do an intensive lower body training session I should wait an entire week before going back to that muscle group to allow a true and full recovery. Is this true

Answer:
In my opinion a week is way to long to wait between sessions. Your muscles will be into the detraining zone. Two days isn’t bad but you lose a lot of training time waiting. I would not suggest a one weeks wait in between muscle groups, even the largest muscles in your body, i.e. your back and legs should be recovering within two to three days at the most. The majority will recover within one to two days even after an intense workout. Are you getting my training newsletter? If so I am addressing recovery issues for the next several months.

Elite athletes are lifting up to 14 times a week. You may not be in the elite ranks right now so it may be better to lift according to your experience level. For instance, if you have been lifting under six months then twice a week will get you going. Over six months you may consider three times per week. In my gym after a year of training time I have many of my trainees on a four day program. With the exception of my competitive athletes I am not saying I want them in my gym four times a week. Since most of them have their own gear I eventually want them lifting at home or elsewhere. I am not in favor of creating a dependent relationship with those who train with me. I expect them to learn and apply what they have learned to their own circumstances by thinking about their training and discovering what is working and what isn’t, then they plan their own course of action.

Taking into consideration the issue of muscle soreness as a reason to wait seven days; if you are still sore seven days post exercise then you have possibly suffered an injury. On the other hand being sore is not an indicator that you need to stop exercising as this soreness will evaporate shortly after the first one or two movement specific warm up sets. Joint tightness helps produce more power output as the joints aren’t fighting a loose set up but are instead closer to the levers actual working ranges.

Advertisements

260917 Recovering from an exercise session

260917 Recovering from an exercise session

Exercise is a way of life for many people; they stay active longer into their lives while remaining mentally and physically sharper than their non-exercising friends. An active lifestyle requires a firm dedication to living a healthy life through good food choices and exercise. Sometimes being active brings with it a few aches and pains.

There are moments though when, especially after a particularly hard training session, soreness may occur. Even though this may be a cause for concern, there are strategies that may be used to relieve some of this discomfort.

Use a cool down after your session is completed. These few minutes of less vigorous activity help your body to return to its pre-exercise status by lowering your breathing, heart rate, and temperature back to near normal numbers. This time aids in the recovery of the muscles and cardiovascular systems.

Static stretching after the initial cool down gives the muscles a chance to relax and gives you a moment or two to improve your flexibility at the same time. Stretches are particularly effective now because the muscles, tendons and ligaments are all warm and flexible; just what is necessary to be productive.

Athletes generally weigh themselves before and after training sessions. This is to ensure they are staying properly hydrated. A recreational athlete might consider doing the same for the same reasons because a loss of fluids causes a loss of mental and physical sharpness. The rule of thumb is a pint a pound. Therefore, for every pound you lose exercising you need to drink at least 16 ounces. The exception to this is for an extreme endurance athlete or the salty sweater (1), not only is water important but so are the electrolytes.

Give your muscles the nutrients necessary to repair themselves after the session. Low fat chocolate milk is ideal in this situation because it has a good balance of carbohydrates and protein in each pint. Drinking one of these within ten to fifteen minutes pushes the glycogen back into your muscles and this helps them recover faster meaning a quicker return to your favorite activity.

010417 Recovery methods employed after heavy exercise. (2/2)

010417 Recovery methods employed after heavy exercise.

By Danny M. O’Dell, M.A.CSCS*D

Let us briefly discuss a few of these and the way in which they are applied during the recovery process. Use these various modalities between sets or between days of training. Experiment until you have found the ones that work best for you.

Use of the various means of recovery should be included as a part of the over all design package of your work out plan. You will find some that fit you very well, just as some exercise seem to be tailor made especially for you. However, keep varying the different modalities, as your body will soon accustom itself to those, which are applied most frequently. The benefits will diminish if they are over used. The bottom line on the issue is this: just as you change your exercise selections around each training day so must you change your recovery modes around.

The most intensive recovery methods are utilized after the heaviest workouts. Apply the recovery modes not just directly after the workout, but later in the day after your body has adjusted to the stress of the training session. Wait at least three hours before starting the recovery process. If you wait 6-9 hours, the recovery is made much more effective and will raise the work capacity higher the next day.

270317 Recovery methods employed after heavy exercise. (1/2)

270317 Recovery methods employed after heavy exercise.

By Danny M. O’Dell, M.A.CSCS*D

Let us briefly discuss a few of these and the way in which they are applied during the recovery process. Use these various modalities between sets or between days of training. Experiment until you have found the ones that work best for you.

Use of the various means of recovery should be included as a part of the over all design package of your work out plan. You will find some that fit you very well, just as some exercise seem to be tailor made especially for you. However, keep varying the different modalities, as your body will soon accustom itself to those, which are applied most frequently. The benefits will diminish if they are over used. The bottom line on the issue is this: just as you change your exercise selections around each training day so must you change your recovery modes around.

The most intensive recovery methods are utilized after the heaviest workouts. Apply the recovery modes not just directly after the workout, but later in the day after your body has adjusted to the stress of the training session. Wait at least three hours before starting the recovery process. If you wait 6-9 hours, the recovery is made much more effective and will raise the work capacity higher the next day.

  1. Sleep is essential and having 7-9 hours increases the recovery rate by lowering the cortisol secretions. Growth hormones are secreted during the sleep periods but only nighttime sleep decreases cortisol and increases growth hormone secretions.
  2. Music with agreeable harmonies and with few changes in tempo has a tendency to calm, relax muscles and relieve anxiety, reduces the resistance in the respiratory tract and deepens the breath. After the heaviest work out, listening to this music for about thirty minutes before going to sleep is quite effective. During exercise, listening to music at about 40 decibels improves the mood and can be invigorating.
  3. Vibro massage and the regular massages afford the muscles, connective tissues and the nutrient feeding mechanisms the ability to be freed up of any constrictions. Massage is generally in the realm of a physical therapist or sports masseuse. Both of these specialties are highly knowledgeable in the use of massage to help the body restore itself after heavy exertion efforts.
  4. Ice massage is a very effective method and is accomplished by rubbing ice over the affected areas for 10-15 minutes after the exercise period is finished. The sensation sequence is cold, localized cold pain followed by numbness. At the numbness point, the massage is continued for several more minutes, being careful not to freeze the skin in the process.
  5. Contrast baths are a specific sequence of cold and hot water treatments. One that is commonly used is cold, hot, cold, hot, cold each lasting for about 5-6 minutes each. The theory is the cold slows down further degeneration of the tissue damage in the area. The hot then brings a great profusion of blood to the region, which then flushes out the waste products. More cold/hot repeats the process and so on.
  6. General Physical Preparation means the individuals level of physical preparedness. Is it up to performing the imposed volume and load? This portion usually implies a higher volume of training at a lower intensity.

Post Navigation