recovery

[swordsedge89]

say u train really hard for 3 hours, the next day u can't train because the previous day was too intense, especially ur muscles r repairing etc.

is there a way to make recovery quicker, pls don't give an age old answer like supply proper nutrients like protein etc.

I need a answer from the perspective of present medical science or yoga science especially present medical/biotechnological advances etc would be good place to start.

I have heard Pranayama is helpful, any opinions.

I am still doing heaps of research on this subject, any proper answers would be really appreciated.

[Mrbig]

dont train for 3 hours for a start

thea is now way you trained really hard for 3 hours you wouldnt have the glycogen stores for it trust me

try for less than an hour of training

[BenBB]

dont train for 3 hours for a start

:nod:

Deep tissue massage, Cardio will speed up recovery slightly.

But if you train for 3 hours its not gona do anything.

You should let your muscles rest for atleast 2 days and give your body the proper nutrients to repair itself.

[luv.me.oats]

3 hours?

doing what?

thats over training and also it will decrease testosterone and your cortisol levels rise after an hour of training.

One hour should suffice, split up body parts over the week.

One day break per week - after a heavy legwork out.

throw in some glutamine and good nutrition as well.

[tinytraps]

A powerlifting workout when using equipment (bench shirts and squat suits) can take any where from 2-3 hours and they dont have problems being big and strong, IMO the whole workout must be less than an hr idea is a bit of brotardness.

Anyway back on track try foam rolling, contrast showers, salt baths. Pretty simple stuff but can be quite effective.

My 2c

[Mrbig]

A powerlifting workout when using equipment (bench shirts and squat suits) can take any where from 2-3 hours and they dont have problems being big and strong, IMO the whole workout must be less than an hr idea is a bit of brotardness.

Anyway back on track try foam rolling, contrast showers, salt baths. Pretty simple stuff but can be quite effective.

My 2c

there not training for thw whole 3 hours at full intensity or even at 80% all the time taken to change plates and take the shirts and suits on and off is why the workouts take quite some time

if you read what oats said about when your cotisol levels start rising which will result in muscle being used for energy is why workouts should be kept short but at a super high intensity

[luv.me.oats]

brotardness

? what does that mean?

Ok, only speaking from my experience - but we are waiting on swordedge to confirm what activity/training he does?

[tinytraps]

Saying something like im doing light weights to tone I dont wana get too bulky or Im doing 1000 crunches a day to get my abs are typical examples of brotardness.

Now im not saying that you should be In the gym 3hours doing endless amounts of sets at a high intensity just that the 1 hour rule isnt the be all end all the majority of my workouts are sub 60min but some go between 1.5-2hours if its a squat/dl day or heavy bench sesh. Although thats quite a brotarded statement saying if its good for me its good for you , go figure :grin:

[SoaringSwine]

This is what I do to recover from a big workout (in no particular order):

1) Eat + drink plenty of cals. If there is ever an excuse to drink flavoured milk, this is it! Of course make sure a decent proportion is protein.

2) Get a good night's sleep

3) Stretch a bit PWO

4) Foam roll

5) Some light cardio (swimming is great)

6) Contrast showers/baths

7) Massage

[samoan_muscle]

Mrbig is a brotard through and through.

[rose]

SoaringSwine and tinytraps had some good suggestions.

A good read.

Being in a catabolic state is more a function of inactivity and poor diet than it is of hormones. Cortisol on it’s own isn’t likely to cause you problems, but with a poor diet or poor training it can make matters worse. If you’re doing what you’re supposed to be doing, it won’t be an issue.

[Beef]

cotisol levels start rising which will result in muscle being used for energy is why workouts should be kept short but at a super high intensity

you really believe this? workouts should be kept under an hour because if you're working your ass off in the gym you shouldn't need more than that. plus, people that spend 3 hours a day in the gym have to question what they're doing with their time

[Draft]

Now im not saying that you should be In the gym 3hours doing endless amounts of sets at a high intensity just that the 1 hour rule isnt the be all end all the majority of my workouts are sub 60min but some go between 1.5-2hours if its a squat/dl day or heavy bench sesh. Although thats quite a brotarded statement saying if its good for me its good for you , go figure :grin:

The whole 45-1 hour thing is probably just a guideline given to stupid people who want everything to be spelled out for them that got taken to far.

I wouldn't be surprised if it all stemmed from a statement along the lines of "if you are training hard the whole time there is no reason you can't complete most workouts in an hour" which was misconstrued as "if you train longer than an hour all your muscle will turn to fat."

Also, sweet signatures TT.

[Monarchking]

need a answer from the perspective of present medical science or yoga science especially present medical/biotechnological advances etc would be good place to start

Don't know what that is, but if your fucked, go to bed and sleep.

[Mrbig]

Mrbig is a brotard through and through.

your probably right

[Mrbig]

cotisol levels start rising which will result in muscle being used for energy is why workouts should be kept short but at a super high intensity

you really believe this? workouts should be kept under an hour because if you're working your ass off in the gym you shouldn't need more than that. plus, people that spend 3 hours a day in the gym have to question what they're doing with their time

haha no I dont really believe this just thought it sounded cool lol

just do what gets you your results if its 3hour sessions and you have the time to do that go for gold

[AlBundy]

Don't quote me on this, but I remember reading somewhere that the study which indicated that test levels drop and cortisol levels rise after an hour was done years ago in untrained individuals. So untrained and probably not eating enough food, not to mention not having some of the supplements we have now.

That said I can't find this study or the date it was conducted on google.

I would be interested to see what results you can get from testing the hormone levels of fit people, on a good diet, after intense training.

[Tenmon]

need a answer from the perspective of present medical science or yoga science especially present medical/biotechnological advances etc would be good place to start

Don't know what that is, but if your fucked, go to bed and sleep.

Thanks for the laugh :pfft:

[nate225]

May be worth a read: http://www.elitefts.com/documents/recovery_101.htm

Also re: Massage & other things an article I did a few years ago:

http://www.elitefts.com/documents/recov ... erants.htm

[rose]

Don't quote me on this, but I remember reading somewhere that the study which indicated that test levels drop and cortisol levels rise after an hour was done years ago in untrained individuals.

That's what's discussed in this article.

[AlBundy]

Hah typical, I must of read that before. Stupid memory.