Workout Recovery Tips

 

Top 5 Crossfit Recovery Tools | Bridging the Gap Ep.005

Video taken from the channel: Josh Bridges


 

Dos and Don’ts of Muscle Recovery | Dr. Josh Axe

Video taken from the channel: Dr. Josh Axe


 

How To Recover Faster From Training | GCN’s Road Cycling Tips

Video taken from the channel: Global Cycling Network


 

How Much Rest & Recovery Do We Need After Workout? Dr.Berg on Exercise

Video taken from the channel: Dr. Eric Berg DC


 

Jay Cutler’ Tips For Recovery

Video taken from the channel: JayCutlerTV


 

6 Steps to Muscle Recovery with Wes Piatt

Video taken from the channel: Puori


 

Evening Routine For Muscle Recovery

httpv://youtu.be/Gc-ee6l_wk?rel=0&modestbranding=1

Video taken from the channel: CHRIS HERIA


10 Tips to Speed Recovery After Exercise Eat Healthy Recovery Foods. After depleting your energy stores with exercise, you need to refuel if you expect your body Rest and Relax. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also Stretch It.

10 Best Ways to Recover After a Tough Workout. Utilize these common ways to effectively combat soreness after a hard workout. by Anthony Bevilacqua. Embrace Carbs. Take BCAAs.

Foam Roll. Ice Baths. Plan to eat a healthy snack or meal within 45 minutes of completing your workout.

This will help replenish muscle energy stores and start the recovery. 8 Ways To Maximize Your Post-Workout Recovery. 1. Grab the Foam Roller. Chances are you’re already doing a few stretches to finish up your workout. While you’re on the mat, add foam rolling 2. Take a Probiotic.

3. Consume Enough Protein. 4. The most obvious place to start your recovery is with your diet—not just what you eat post-workout, but all day long. Your body needs raw materials to repair tissue damaged by intense training.

That means plenty of protein consumed in smaller meals throughout the day (roughly 30 grams per meal), as well as carbs to replace spent muscle glycogen. Step #1 in taking your recovery as seriously as you do your training is to actually give your body time to recover. This means not training every single day of the week. So for example, if you’re doing the novice Starting Strength program, you only lift 3 days a week.

Hopefully you enjoyed reading and learned something new from this article. I’m confident you’ll find yourself with fewer aches, increased range of motion, and improved recovery from your fitness-related activities if you employ the recovery tips mentioned above. If you have any questions, comments, or success stories please feel. 2) Schedule ample recovery time between workouts Delayed onset muscle soreness —DOMS, for short—is a common sensation felt after lifting weights.

Most trainees actually base the success or. Better recovery could be just a glass (or two, or three ) away. Among many other functions, fluid helps to remove the metabolic waste a heavy workout produces. According to the American Council on.

Unlace your sneakers, stash your lifting gloves, and trade your quick dry shorts for a pair of super comfy leggings. It’s time for some deep-down, good-for-your-bones post-training recovery. By the.

List of related literature:

Time: All-day event, such as a 100-mile bike ride, triathlon training, or long, hard hike Meals: Two days before, cut back on your exercise; the day before, take a rest day to allow your muscles the chance to replace depleted glycogen stores.

“Nutrition” by Paul M. Insel, R. Elaine Turner, Don Ross
from Nutrition
by Paul M. Insel, R. Elaine Turner, Don Ross
Jones and Bartlett, 2004

Travel is also a good time for those random workouts mentioned above.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

For Phases 1 and 3, do each workout (Workout A, Workout B, and Workout C) once a week, resting for at least a day after each session.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Do one of these simulation rides every third day, with recovery workouts between them.

“The Power Meter Handbook: A User's Guide for Cyclists and Triathletes” by Joe Friel
from The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes
by Joe Friel
VeloPress, 2012

When it comes to recovery, your mindset should be: Tomorrow’s workout begins at the end of today’s workout.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

The best way to avoid this pitfall is to follow a long-term, periodized training plan that schedules weekly rest and recovery days, monthly rest and recovery weeks, and annual rest and recovery months.

“The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance” by Loren Cordain, Joe Friel
from The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance
by Loren Cordain, Joe Friel
Rodale Books, 2012

Follow the sequence of your weekly schedule, and keep to the assigned workouts and intensity.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

For example, when you’re consistently completing 3 body-type workouts a week, try to exercise 4 or 5 days in a row (with the off-day routines on the fourth and/or fifth days), or try to make some subtle changes to your diet, like eliminating desserts or limiting alcohol consumption.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

Whatever your approach, never compromise recovery to gain fitness.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

On as many days as possible, either later in the morning or immediately after this routine, if time permits, perform 20–30 minutes of fasted, aerobic cardio, such as an easy walk in the sunshine, a yoga routine, sauna, hot-cold contrast, a swim, or a bike ride.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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36 comments

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  • hes not even competing and he still eats like this. But to maintain his size, he has to eat. but eating clean like this you feel better anyways

  • These are awesome tips. It’s good to see someone else giving good info about recovery. I remember from playing in the NPGL with Wes how awesome of a dude he is.

  • I Always cheat in my HIIT spinning class because I rest longer than the rest of the class so than when I recovered I can give a 110:/: instead of only 80:/: I love blasting the class that way. I might take off my saddle one day ��

  • Jay great advice about picking a pro thats similar to you. Both same height and weight myself and you before starting body building and same sort of body shape! Also from Massachusetts. Thanks again!

  • Please incorporate a flexibility course in the Thenx app. It would be nice not having to go to a separate app and I already trust the thenx team to be knowledgeable and effective.

  • YOU CAN NOT “SPOT” BURN FAT YOU BURN FAT ALL OVER OR NOT AT ALL BUT YOU CAN KILL BRAIN CELLS WITH TATOO INK SEE ABOVE VIDEO!

  • Can you give more info on your ice bath?  Do you leave it filled all the time?  Do you leave it on or unplug it occasionally to avoid creating a big ice block?  Any other tips?

  • As always sir thank you for the data and content. I have been researching and thinking about getting an infrared sauna this clinches it. I also look forward to the added looks of consternation of my neighbors as I jump in a freezer full of water each AM, they thought me pushing a sled around was odd this will blow their minds. Also just gotta say where’s the JB logo shirts? Hurry up man so you can take my money!

  • Josh, what are your thoughts on knee sleeves to help with knee pain/inflammation? I don’t ever remember seeing you wear them. I am using “voodoo floss” to help but it doesn’t seem to be doing the trick. I don’t want to just put just a bandaid on a problem.

  • I think it’s good to keep the heart rate up throughout the workout. The only time I let my heart rate kinda settle between sets is when I am doing uphill sprints and that’s because I have no choice.

  • I have hated my body the entire life. Im happy you can confirm that getting shred while building muscle actually works. Im trying it right now with a 500-600 calorie decifit. I hope its promising. It takes alot of time though..What im struggling with is finding cheap protein foods. Cheapest i can get is protein powder, chicken is expensive here in my country. And im tired of eating pork and kidney beans with rice..

    If i was a fisherman i would go catch shrimps everyday and eat that everyday. Its packed with proteins:))

  • JB have you got any books, movies, music that has inspired you or that you refer to for fuel to stay motivated?

    Loving these videos mate, been paying the man ever since I seen your first!

    Much Love from Melbourne.

  • Totally agree with the afternoon caffeine.. I cut mine out (mostly caffeinated tea & the occasional latte) and falling asleep improved. No more melatonin for me.

  • I’ve never listen to die tips..
    I know my own body.. I think people are a bit lazy.. to try different things to see what works what… try not to eat the same stuff all the time change it around see what results I get…

  • Recovery? Drink a lot of water. Stretch. Myofascial release. Magnesium. Basic 10 bucks vitamin complex. Complex carbs. SLEEP. thank you,ciao.

  • OMG jay wanna be slim?? He wanna lose muscle mass�� he wanna be a fitness a guy!! He’ll not gonna be JAY CUTLER like he use to be, the big guy
    What ever jay, you’ll still be the 4× Mr Olympia��

  • So after watching a lot of youtube fitness dudes and bodybuilders, Jay to me is like the king amongst these YouTube and Instagram fitness and bodybuilders.

  • Wow this is soo big..Dr. Berg I cant say thank you enough for teaching me..The best way I can help is letting people know about your channel

  • Chris, I have friends that believe in using a foam roller or gun after workouts. My belief is it can cause unnecessary inflammation/swelling, given that it’s forcing blood flow to those areas. What are your thoughts? Thanks again for the content.

  • Doctor axe how to treat gluteal atrophy i have been from gluteus medius repair because it was torn but biopsy shows musclular atrophy help me doctor it is painful and i am losing weight

  • I have been on the fence researching saunas a year, pulled the trigger on a Sunlighten. Told them buying this cuz Josh said so dammit! Hey Josh tell em I need it quicker please. Thanks again as always for paying the man.

  • So then are tabatas not ideal? because if I go hard for 20 seconds, the 10 seconds of rest following is usually not enough to bring down my heart rate that much before the next set of 20 seconds. Or are they effective because it’s only 4 minutes?

  • I’d feel more comfortable with a ratio for working out to rest for different types of muscle physic.
    Baffles me that nobody has/wants to share that sort of info.

  • I wonder if this explains why so many otherwise healthy people come down with atrial fibrillation since you are throwing off your beat cycle repeatedly over a long period of time

  • Great stuff. At 47, recovery is as important as the work during the WODs. I’m always looking for options. Thanks for sharing! PTM.

  • People saying sad but  just Jay’s relaxed style. A welcome change from the dudes who have to yell at the camera and move their hands constantly while talking.

  • FYI: raw egg whites contain a protein named avidin; it binds to biotin in the body and can accelerate balding. It is only deactivated by cooking (denaturing process).

  • How can someone sleep for 10 hours, I am lucky if I can get 6. I’m just not wired to get that much sleep, it’s never going to happen. I wouldn’t mind sleeping more, but not everyone has the ability to do it

  • Most people lack Drive in they’re exercising… they don’t need to worry about rest and Recovery… once they become Breathless they will stop and catch their breath… however I never see anybody that’s out of breath, except me!

  • Couldn’t take my eyes off of the picture on the left….some fine-looking quality CANNABIS just pouring out ready to be grabbed and puffed on!!!!!!!!!!!

  • Dr berg can u give us an exercise plan
    And I just finished my third adrenaline night formula should I buy another 3
    Because my sleeping is not fixed yet and it’s my fault I keep drinking coffee at some nights

  • You tear your muscles up every time you ride? I must not go hard enough, for me it’s more of a energy level thing then ever getting sore (unless I run or squat)

  • ¡Awesome! This is a perspective that no one has ever taught me about recovery time. I take the lesson and I’ll implement it in my workout routine. I suppose that we can expect the same effect in the recovery period between days, ¿right?

    Greetings from Spain.

  • Simon, you were actually right first time. From a botanical perspective, a pea is actually a fruit (in that it is the fleshy part of the plant and it contains the seed from which a new plant can be grown). #GCNdoesscience

  • Yea the cupping is very good..I’m not sure about ice bathing ��the floss tape and the power gun works wonders especially the floss tape I put it around my whole leg at times due to my injury,as for my sleep I’m still struggling ��

  • Protein not essential afterwards. There’s loads of studies on this that debunk you needing protein straight after. It is important but nowhere near as important as carbs