Recovering from training/exercise...

beggars_bush

Basically what is the best (in your opinion or based on expert research) way to recover from a training session. Gym and/or aerobic.

stretching?
foam rolling?
ice bath?

this is more or less a follow up to a thread i started two weeks ago. I am finding it increasingly difficult to recover from training (especially aerobic - on the field running and games)
following advice from a physio I have started stretching everyday for 40mins. Focussing on lower body where I am having movement difficulties
bought a trigger point foam roller and I am using it

all advice welcome

Slobodan Milosevic

beggars_bush wrote: »

Basically what is the best (in your opinion or based on expert research) way to recover from a training session. Gym and/or aerobic.

stretching?
foam rolling?
ice bath?

this is more or less a follow up to a thread i started two weeks ago. I am finding it increasingly difficult to recover from training (especially aerobic - on the field running and games)
following advice from a physio I have started stretching everyday for 40mins. Focussing on lower body where I am having movement difficulties
bought a trigger point foam roller and I am using it

all advice welcome

Recovery is a big thing for all athletes, but you seem to be having more trouble than normal.
What age are you?
Also you may be training too often, give yourself more rest days if its such an issue.

If you don't want to cut down on training, try some of the supplements aimed at improving recovery. These usually are very high in carbs and have a good amount of protein aswell.
Apart from that, eat more if possible. The more you train the more you need to eat. Some said that swimmer Phelps from the US ate 12,000 calories a day !!

Foam rolling and Streatching are good, keep that up.
The Ice Bath works for some and not for others. There is no scientific evidence to show the ice bath works, but if you feel it does than by all means keep it going.

Also get plenty of sleep, cut out the hanky panky

SLOBO
xxx

sportinglegend

One thing to look at may be using the skins compression shorts can help with recovery.

Do you use a protein shake or recovery shake after you are finished with your session IMO this would help a lot with your recovery.

Lots of stretching and foam rolling will help take a look at the thread on mobilization that was posted up yesterday there is some good stuff in those videos.

Ice baths work for some people personally I think they are very useful but you will find opinion is divided on the use of ice baths.

beggars_bush

Slobodan Milosevic wrote: »

Recovery is a big thing for all athletes, but you seem to be having more trouble than normal.
What age are you?
Also you may be training too often, give yourself more rest days if its such an issue.

If you don't want to cut down on training, try some of the supplements aimed at improving recovery. These usually are very high in carbs and have a good amount of protein aswell.
Apart from that, eat more if possible. The more you train the more you need to eat. Some said that swimmer Phelps from the US ate 12,000 calories a day !!

Foam rolling and Streatching are good, keep that up.
The Ice Bath works for some and not for others. There is no scientific evidence to show the ice bath works, but if you feel it does than by all means keep it going.

Also get plenty of sleep, cut out the hanky panky

SLOBO
xxx

I'm 30.
Would consider I eat well. Sleep well.
I take recovery shake after most training sessions.
its more the field training/running/games that take a lot out of me.

Giggipaws

beggars_bush wrote: »

Basically what is the best (in your opinion or based on expert research) way to recover from a training session. Gym and/or aerobic.

stretching?
foam rolling?
ice bath?

this is more or less a follow up to a thread i started two weeks ago. I am finding it increasingly difficult to recover from training (especially aerobic - on the field running and games)
following advice from a physio I have started stretching everyday for 40mins. Focussing on lower body where I am having movement difficulties
bought a trigger point foam roller and I am using it

all advice welcome

Hi there,
How many times per week do you train?
Giggi

size5

I'am luckly that gym is directly accross the road from the sea and a sea swim(or paddle) no matter what time of the year makes a massive difference in my recovery.

All aches and pains are gone the next day. No sea swim feel it the next day though sometimes question if its all in my head:rolleyes:

Khannie

beggars_bush wrote: »

I'm 30.
Would consider I eat well. Sleep well.
I take recovery shake after most training sessions.
its more the field training/running/games that take a lot out of me.

How much protein do you take in per day? Recovery shakes are all very well and good, but I think consistently eating a lot of protein is more important. I would never have the 2:1 carbs to protein recovery shake you see advised all over the internet (though I do eat for recovery).

If you're having functional movement issues this could be part of the problem too. My own experience is that foam rolling was much more beneficial than stretching when it came to this. I'm lovin' the foam roller to be honest.

Beyond that, I'd suggest seeing a GP and getting bloods checked.

beggars_bush

Giggipaws wrote: »

Hi there,
How many times per week do you train?
Giggi

usually three field sessions (only two if we've match at weekend or midweek)
then i might do some weights one day (compound lifts only)

and I eat plenty of protein (I think) - in dinners, lunches (love my omlettes), take protein shake after any gym session and going to bed on gym days

Giggipaws

beggars_bush wrote: »

usually three field sessions (only two if we've match at weekend or midweek)
then i might do some weights one day (compound lifts only)

and I eat plenty of protein (I think) - in dinners, lunches (love my omlettes), take protein shake after any gym session and going to bed on gym days

Hm.... Training three times a week is OK, nothing OTT. So you say you have 'lower body movement difficulties' too? I am not sure but from what you are saying something in your routine is causing problems, or there is some injury that stops you from training with proper technique. Or something you did not mention yet....
However, to get back to the original question about cool down - the best thing that works for me is light jogging for 5-10mins, until I feel my muscles lighter, and then I perform stretching, holding the position for 20-30sec. After, I sometimes (if I feel still bit stiff) jog for few mins, 2 or 3. I start to top up my glycogen stores right after exercise, and have some nice protein food (I do not use shakes) to speed up the recovery of muscle micro-tears caused by the training. And I have an early night! This is what works for me ...

I never do ice baths or anything like that - these techniques are more designed for professional athletes who are really really sore almost everyday because of the amount of training they do (2 or even 3 phases training days!) and who's muscles need as quick recovery as possible.

I hope this helps a little bit.
Take care
Giggipaws

cc87

Giggipaws wrote: »

I never do ice baths or anything like that - these technique are designed for professional athletes who are really really sore almost everyday because of the amount of training they do (2 or even 3 phases training days!) and who's muscles need as quick recovery as possible.

I hope this helps a little bit.
Take care
Giggipaws

Why do you seem determined to separate the effort and intensity that professionals put into training for their chosen sport than amateurs do?? Fair enough most professionals do train harder than amateurs, but that is solely down to effort and intensity the amateur is willing to put in not down to their bank balance.

I know plenty of amateur sports people who regularly train 2 or 3 times a day 4 or 5 times a week. Thats the kind of effort needed to be anywhere near the best at their level of sport.

Are you saying since they arent paid that they shouldnt do it?

Giggipaws

cc87 wrote: »

Why do you seem determined to separate the effort and intensity that professionals put into training for their chosen sport than amateurs do?? Fair enough most professionals do train harder than amateurs, but that is solely down to effort and intensity the amateur is willing to put in not down to their bank balance.

I know plenty of amateur sports people who regularly train 2 or 3 times a day 4 or 5 times a week. Thats the kind of effort needed to be anywhere near the best at their level of sport.

Are you saying since they arent paid that they shouldnt do it?

cc87 that's OK I wish to meet your friends and see how they really train as often as you say - 3 times a day, 5 days a week! (And for how many years they already do it?) And go to work 8hrs a day. And do competitions. Sorry, but I do not believe you.

If someone would do 3 times a day 1 hour session, and go to work for 8 hours... I am sorry. I do not believe this.

Anyway, our discussion is now away from the original question of the person who trains 3 days a week. If you wish to continue the discussion with me PM me, please

Thank you.
Giggi

cc87

Giggipaws wrote: »

cc87 that's OK I wish to meet your friends and see how they really train as often as you say - 3 times a day, 5 days a week! (And for how many years they already do it?) And go to work 8hrs a day. And do competitions. Sorry, but I do not believe you.

If someone would do 3 times a day 1 hour session, and go to work for 8 hours... I am sorry. I do not believe this.

Anyway, our discussion is now away from the original question of the person who trains 3 days a week. If you wish to continue the discussion with me PM me, please

Thank you.
Giggi

Thats only 11 hours a day....there are 24

beggars_bush

plus if you were a teacher like me, you'd only work half the day

most of my training is done on the field with a team - sprinting, skills drills, playing conditioned games. all that running, twisting, turning and contact is ruining me

metamorphosis

Get your arse out of bed at 6am - go for your scheduled 8miler - back home, showered, dressed and eating brekkie and ready to leave before 8am. Work - break -work - lunch -finish work. Home - out the door at 6.30pm - back at 8pm. Shower, dinner, little relax/family time etc. Bed 7-8 hours sleep. Easy. I know loadsssss of people who do it. Hell half of the ART and cycling forum do it year round. Just gotta have the motivation and preserverance to keep it up.

Hell you can use your lunch breAk for a quick session too.

podge57

If I feel tight/sore the morning after a training session I go for a short walk and it always seems to reduce soreness. Ice baths and icing work really well for me too

Giggipaws

ULstudent wrote: »

Get your arse out of bed at 6am - go for your scheduled 8miler - back home, showered, dressed and eating brekkie and ready to leave before 8am. Work - break -work - lunch -finish work. Home - out the door at 6.30pm - back at 8pm. Shower, dinner, little relax/family time etc. Bed 7-8 hours sleep. Easy. I know loadsssss of people who do it. Hell half of the ART and cycling forum do it year round. Just gotta have the motivation and preserverance to keep it up.

Hell you can use your lunch breAk for a quick session too.

OK, ULstudent, is this your day? Mod Snip> Attacking the poster not the post </Mod Snip>
All the best and keep it up,
Giggi

Donkeygonads

Yoga is the answer !! I was one of those guys who would laugh and joke about a guy doing Yoga .... but a girl I worked with ran a class , and after 2 sessions I was hooked ...... the flexibility it gave eliminated injuries which I had picked up from regular GAA training .....no more back ache, or tight leg muscles...... you recover quicker and it gives you an incredible feel good factor ....... I ran the Dublin marathon last year with no injury issues and I have'nt gone near a physio in 3 years !!!!......... and it helps if the the Yoga instructor is hot !!!!:D

d'Oracle

Giggipaws wrote: »

OK, ULstudent, <Mod Snip> Attacking the poster not the post</Mod Snip>
All the best and keep it up,
Giggi

That is one of the most obnoxious posts I have ever read on here.

TommyKnocker

Giggipaws wrote: »

OK, ULstudent, is this your day? Mod Snip> Attacking the poster not the post </Mod Snip>
All the best and keep it up,
Giggi

Hi Giggpaws

I will ask you to keep that kind of response off the forum in future.

I would further ask that you familiarise yourself with the

• Posting guidlines of Boards.ie
• Fitness Forums Charter

From the posting guidelines

Comment on the post not the poster.

Responding to someone's point with personal attacks, regardless of how "witty" you think they are, is not big or clever. It just comes across, at best, as being an ass and at worst a bully with a small doodah (we mean “mind” of course).
It’s much better to stay on the topic of their post, not on the person who posted it. People will respect you for that, take your opinion more seriously and you put the ball back in their court to answer your points.
Abuse is tantamount to saying "you have beaten me with your argument; I can only resort to name calling".
If someone abuses you, don’t respond in kind. Report the post and a moderator will swing by to review it. Abusing them back simply drops you to their level and will probably get you both infracted and/or banned.

From the Forum Charter

Be Nice - It Won't Kill You

No flaming, trolling, spamming or personal abuse of any kind. No sleazing or "pics or gtfo" posts. Treat your fellow posters with courtesy and respect.

Best Regards,

M

metamorphosis

Damn i wish i had seen that before it was snipped!! All curious now. Anyway based on other Posts, i doubt it would have been taken to heart. feel free to fill me in by PM if you have a problem with me please and we can deal with it there.

Also - just to clarify my post was not intended to offend anybody and if it did - well, sorry. I know of people that put serious time into training and work full time and who are greatly dedicated and are not 'athletes' and it's done in the pursuit of a personal goal.

Agree on the yoga thing. I about as flexible as a lamppost but i find freestyle yoga great for really hitting out all those areas after a tough session.

Giggipaws

B-Builder wrote: »

Hi Giggpaws

I will ask you to keep that kind of response off the forum in future.

I would further ask that you familiarise yourself with the

• Posting guidlines of Boards.ie
• Fitness Forums Charter

From the posting guidelines



From the Forum Charter





Best Regards,

M

Hi there,

Sorry if my post came across as offending - I did not mean it that way, I was just asking for additional information. Sorry if it sounded bad. Really that was not my intention at all.

Regards
Giggi