Posts Tagged ‘recovery’

Importance of Quality Sleep for Athletes

Thursday, August 31st, 2017

Fatigue makes cowards of us all

A lot of people are sleep deprived… Everything from last minute travel to anxiety prevents people from getting a good night’s rest on a regular occasion. While sleep deprivation is nothing uncommon, you’d be surprised to know just how many people don’t get enough sleep…

Last year, Pegasus Capital Advisors teamed up with ResMed and Dr. Oz to from SleepScore Labs, an organization that aims to enables us to understand our sleep and deliver the first clinically proven standard for measuring sleep in our homes.

Back in January, they organization conducted the largest sleep study in the history of the United States, which looked at sleep information from more than 20,000 people and a collective 1.5 million nights’ worth of sleep. And they discovered that sleep is chronically neglected by most Americans.

Just check this out – according to data from the study, almost 80% of US citizens aren’t getting the recommended amount of sleep each night. Moreover, men in the US average only 5 hours and 45 minutes of sleep each night, while women are slightly better, with 6 hours and 9 minutes. (more…)

Tips For Making Sure That You Are Not Over Training

Monday, July 17th, 2017

carbohydrates for recoveryAre you in the gym day in and day out, but feel like you just are not seeing results like you used to? Well, it is completely possible that you might be overtraining, which is a lot more common than you might imagine.

Overtraining means that you are training so hard your body does not have the time to rest and recover, as it normally should. This condition can lead to a slew of negative side effects, like muscle atrophy, motivational loss, and mood swings.

Overtraining can even diminish the results that you worked so hard to earn, so it is imperative that you never let this happen to you. Stick to the following tips and information to ensure that you never over train. (more…)

When Should You Push Through Knee Pain?

Friday, June 30th, 2017

Knee pain can impact many people, especially if you’re the type of person that rarely skips a workout. That sort of dedication is priceless when it comes to achieving your fitness goals, but it can also be detrimental to your health.
knee pain
Many people who are that committed to their fitness often continue to push themselves long past when they should stop and rest. Knees are some of the first casualties of an overactive lifestyle or improper form.

Given that, how can you tell the difference between when you need to take it easy and when you can just keep going?

The Type of Pain

First of all, no type of knee pain should be completely ignored. Pain’s function is to let us know that something is wrong and to compel us to avoid that behavior in the future. However, different types of pain indicate different things. (more…)

Top 5 Benefits of Massage for Weightlifters

Tuesday, March 28th, 2017

Rock Massage

Weight lifting is one of the most popular forms of exercise in the world. Millions of people hit the gym every day to work out in the weight room and strive to achieve their own ideal physique. Rigorous weight lifting results in a lot of stress on muscle fibers – in fact, this is exactly how resistance training works!

When the routine is right, the results are usually impressive. Sometimes the rigors of training can cause lasting tears in muscle tissue. The damage done to muscles in the process can be a serious problem for some. It is highly recommended that weight lifters make regular appointments for massage therapy. (more…)

An Active Recovery Day

Thursday, December 22nd, 2016

Another Blast From the Past

Looking back in my archives, I found this post from 2008; roughly 2 home relocations ago. About 8 years have passed, the ‘kids’ are teenagers now, the beach is in the backyard now instead of across the street, I still have those Powerblocks, and still love sprinting.

Rest dayToday however it’s about 30°F out, 3 days before Christmas, and it’s snowing. Sprints will be much more difficult, biking is nearly impossible, and the unheated garage is freeeeeezing! I’ve been working diligently as a personal garage gym builder though, and now I also have a doorway pull up bar, push up equipment, an ab roller, springs, and big ole rubber tubes that work great for dynamic resistance training.

If you’ve no idea what I’m talking about, read the follow piece that details my thoughts on active recovery in 2008 and what I accomplished on a warm sunny day in June. I still feel the same way about active recovery, and if you’re not using it on the occasional rest day you’re missing out on fun activities that can help engage your friends and family, burn extra calories, and improve the recovery process from your strenuous gym workouts.

Even medical journals documenting active recovery research have found that, “active recovery can be prescribed and still retain performance benefits over passive recoveries”. Don’t you miss out!

June 21, 2008 – A Day of Active Recovery

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Top Ways to Enhance Recovery from Intense Training

Tuesday, June 14th, 2016

With goals to achieve and a dream ahead, most bodybuilders tend to ignore the time required for the body to recover from intense training. However, this is crucial step is actually highly recommended by experts. The body’s cells experience minute tears and fatigue during such activities which, when accumulated for long, can lead to shock or any other complication people do not want to go through. So, what should one do to enhance body recovery? This article will tell you more.

post workout recovery (more…)

Why Rest and Recovery Is Important for Athletes

Thursday, May 9th, 2013

The Importance of Recovery

Exhausted Fitness Girl
When you first set out on your journey to bulk up and build the muscular physique that allows you to look and feel your best, or even pit yourself against other athletes in strength, endurance, and overall fitness challenges, you might be focused on working hard in order to build muscle and advance as quickly as possible. While this is certainly an important part of the equation, over time you’ll learn that there’s more to bodybuilding than simply lifting weights.

For one thing, you have to create a targeted diet plan that provides you with the proper nutrients and caloric intake needed to steadily put on muscle. But you’ll also come to the realization that rest and recovery time is nearly as crucial to your ongoing success as ramping up the amount of weight you lift and the number of reps you do.

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How to Relax After an Intense Workout

Wednesday, March 13th, 2013

Relax Fitness GirlThere’s nothing like pushing yourself to your physical limits and leaving it all on the field, so to speak, when you exercise. Not only does it make you feel like you accomplished something, but it also gets you one step closer to meeting your fitness goals, whether you’re shooting for 20-inch biceps, you want to bench press your own body weight, or you’re training for a marathon, just for example.

A good workout can boost endorphins, making you feel energized and amazing throughout the day, and it can also help you to sleep better at night. Unfortunately, it might have just the opposite effect, making you feel fatigued but amped up at the same time. If this is the case, you might be looking for a few good ways to recover and relax after an intense workout.

Here are just a few strategies that might help.

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What is the Best Post Workout Nutrition?

Thursday, September 2nd, 2010
Swole Fitness Tips

Recently at Project Swole there has been some discussion of post-workout nutrition. I typically recommend Biotest Surge but several people in the last 6 months or so have suggested chocolate milk. The reality is that chocolate milk really might be the best and cheapest drink you can use post-workout.

The Study

In a recent study, novice weightlifters who trained to failure with 3 sets of 6 exercises each day and drank a post-workout supplement immediately after training, gained 5 pounds of muscle in only 8 weeks.

The proof is out there, experts have been touting it for years, and now you just have to accept it: post-workout nutrition is a necessity to maximize muscle growth.

Make sure you drink your post-workout shakes within 20 minutes of finishing your training, in order to take advantage of the most optimal anabolic window for growth. By doing this you will immediately reverse catabolism and kick-start protein synthesis, which puts you in the fast lane, on the highway to muscle recovery.

So, what are your options for a post-workout shake?

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What is Overtraining?

Wednesday, July 21st, 2010

How Do I Know if I am Overtraining?

Over Trained
Over Trained

Overtraining is not good. Your performance and quality of life will suffer if you are chronically overtrained. Beware!

Navigation

How to Detect Overtraining
Physical Signs & Symptoms
Psychological Signs & Symptoms
Impaired Athletic Performance
Immunological Signs & Symptoms
Biochemical Signs & Symptoms
Contributing Factors
How to Avoid Overtraining
How to Recover from Overtraining

There are plenty of signs be aware of when it comes to your body’s signals about pushing yourself too far. Over training your body will cause you to plateau or worse – regress.

The most common sign of overtraining is the total loss of motivation to train, and exhaustion mixed with some the symptoms listed below.
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