Recovery Rates

faceman

Long time lurker in the forum but I think this is my first ever post here!

Getting back into the gym in the last while following an a period of absence of about *cough cough* nearly 2 years *cough cough*

Obviously im a bit older than when i was at fitness peak and im not sure if age has something to do with it, but Im finding my muscle recovery time to be quite long. Im not a newb at weight training.

I do a mix of running (its the only cardio i enjoy) and then resistance training. No matter what workout I do, i always run first. I know some dedicated weight trainers wouldnt do a full cardio set before a weights session, but I generally do most days. (but not all)

Anyway, the weekend I spent saturday (post cardio) working on chest and arms and sunday on legs (again post cardio)

My arms and chest are still quite sore today. (yesterday, i could hardly move!) My legs made a quick recovery.

I had a rest day yesterday but had planned working shoulders and back today but as my arms and chest is still sore, I'll have to postpone that. (ill probably end up doing legs post cardio again)

So Im looking for tips to help speed up recovery.

I obviously stretch before and after a workout and I also take whey protein after a workout too.

Any other tips?

Wonkagirl

i was going to suggest a whey protein drink but alas, you're on it! i was having the same issues as you but when i started taking the 'whey to go' they ceased.. you have to consume it within the hour though.


How is your water intake? Have you upped it to hydrate your muscles? It's possible you could be dehydrated..

Soaking in a bath with epsom salts always helps. Does your gym have a jacuzzi?

Also, what kind of pre workout food do you fuel yourself with? I find if i'm lacking good carbs prior to a workout i suffer more afterwards.. if i'm planning a particularly savage session, i'll always have a wholemeal bagel with peanut butter about 90 mins beforehand.

Lack of glycogen could be contributing to your problem.

Most of all though, It doesnt sound like you're long back into it, so give your body time to adjust.. the stiffness will stop in time i'd imagine.

soc$

faceman wrote: »

So Im looking for tips to help speed up recovery.

I obviously stretch before and after a workout and I also take whey protein after a workout too.

Any other tips?

I find alternating a hot/cold shower after training works well to reduce the lactic build up. Also, after I started taking BCAAs I found recovery was quicker.

Was recently told L-glutamine is also good for recovery - haven't tried it so no personal experience.

psydereyes

chances are you wont be as sore after the next time you work out.

I find generally if im returning to lifting weights/working out after a gap of even just a couple of months my muscles are sore for ages after especially so for my chest.....

faceman

Hit gym today for a purely cardio session and God did I struggle. It was tough going. Managed to do the minimum but i felt like I was climbing Kilimanjaro at the time.

Hopefully i'll be back to normal in the morning.

Mellor

you are better off doing weights first, then cardio (if you wish to do both).
IMO this order is better as its hard to lift at 100% after a cardio session, but cardio doesn't suffer as much after a weights session as its generally less anaerobic than weights.

As for recovery, it'll get better in a few weeks