There has been some discussion lately about the necessity of recovery during training. So how much and what recovery do we need? How do we fit in all our training, cross-training, weights, etc. and still have time for recovery? What can we do to recover faster? How much recovery is needed prior to taper? How do you balance training hard and training and recovery?
It sucks getting old. I'm sore as hell. :toohurt:
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So how much and what recovery do we need?
According to what I have read you need approx 48 hours after weightlifting for that particular muscle group to recover before you should hit it again (you can of course do chest day 1 and back day 2 without a problem)
Reg swimming you can practically swim every day because it is much less impact on your muscles than weightlifting.
To be fully rested you need to stay off hard training for approx a full week.
How do we fit in all our training, cross-training, weights, etc. and still have time for recovery?
I swim 5 times a week and do weightlifting 3 times
My weightlifting is divided into legs day 1, back day 2 and chest day 3 spread evenly throughout the week. I could potentially do more weightlifting but i simply dont have the time and it is hard to fit it into my swimming schedule because I have also read it is not so good to do weightlifting the same day and prior to swimming.
What can we do to recover faster?
I recover faster if:
-I eat directly after training (proteins and carbohydrates)
-I swim down 200-300m after practice with a structured routine say 3 50s just under lactate and 3 easy on 50secs instead of just doing 100-200 easy after practice
-Take a really, really cold shower directly after practice (I guess the best thing to do is to bring a tub of ice cold water, but in lack of such a cold shower is OK)
How do you balance training hard and training and recovery?
-Currently on a 4 month routine with recurring excercises every week...but still testing out the best routine for me on this one.
my :2cents:
/Per
So how much and what recovery do we need?
According to what I have read you need approx 48 hours after weightlifting for that particular muscle group to recover before you should hit it again (you can of course do chest day 1 and back day 2 without a problem)
Reg swimming you can practically swim every day because it is much less impact on your muscles than weightlifting.
To be fully rested you need to stay off hard training for approx a full week.
How do we fit in all our training, cross-training, weights, etc. and still have time for recovery?
I swim 5 times a week and do weightlifting 3 times
My weightlifting is divided into legs day 1, back day 2 and chest day 3 spread evenly throughout the week. I could potentially do more weightlifting but i simply dont have the time and it is hard to fit it into my swimming schedule because I have also read it is not so good to do weightlifting the same day and prior to swimming.
What can we do to recover faster?
I recover faster if:
-I eat directly after training (proteins and carbohydrates)
-I swim down 200-300m after practice with a structured routine say 3 50s just under lactate and 3 easy on 50secs instead of just doing 100-200 easy after practice
-Take a really, really cold shower directly after practice (I guess the best thing to do is to bring a tub of ice cold water, but in lack of such a cold shower is OK)
How do you balance training hard and training and recovery?
-Currently on a 4 month routine with recurring excercises every week...but still testing out the best routine for me on this one.
my :2cents:
/Per
