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Exercise
Exercise is fundamental to healthy living. Ask questions here about types of exercise and developing exercise habits in your life.
26,397 Questions
What is muscle recovery time and how does it work?
Introduction
- Muscle recovery time is the amount of time needed between workouts for muscles to repair themselves for the next workout. Exercise, whether aerobic or weight training, puts great stress on skeletal muscles, causing damage. The amount of damage is related to how hard the muscles are worked, how lose the muscles were when you started (stretch and warm up time), the level of nutrition in your diet, and how long the muscles were worked during the regimen. These variables will determine how much muscle recovery time is needed.
How Muscle Grows
- You need muscle recovery time to allow the muscle to heal, while in the process growing the size and strength of the muscle (supercompensation). Any time you lift weights or do strenuous activities, you do some amount of muscle fiber damage. When this damage occurs, small satellite cells outside the damaged fibers fuse together and with the damaged fibers. As the satellite cells divide and replicate, some fuse to the damaged fibers and create new protein muscle strands, while others repair and replace the damaged muscle fibers. This not only heals the damaged muscle cells, it also causes the muscle to become larger and stronger (hypertrophy). The time it takes to perform this action is considered the muscle recovery time.
Active Recovery
- Muscle recovery does not necessarily mean rendering a worked muscle completely inactive. This is why many trainers recommend some form of active recovery. Active recovery involves lifting smaller amounts of weight that does not place stress on the affected muscle groups. This type of exercise increases the blood flow to the recovering muscle. Adequate blood flow is needed during recovery, since it is blood that carries the necessary nutrients and oxygen needed for the muscle to rebuild itself.
Time Frame
- According to the well known muscle supplement manufacturer At Large Nutrition, most people who lift weights only need between 24 and 48 hours of recovery time for the muscles to heal and rebuild. This is why many trainers recommend rotating your workout routine to leave at least 24 hours between each set of reps on a specific muscle group. If the muscles were over-trained in a session, the resulting damage may take longer to heal and recover.
What are the short and long term side effects of depression?
Depression is a vast empire of maladies which have no boundaries as to sex, race, income or nationality.
Depression has affected myself for about 6 years and along with the sometimes never-ending quest to find the right medications has severe ramification for many people who suffer from it.
Short term medical problems include some of the following thoughts of suicide,extreme mood swings, lack of appetite feelings of despair and sometimes less than normal behavior.
Long term effects can include malaise, nervous tics, lack of energy and an almost hermit-like existence.
Short term side effects of depression can put strains on work habits interaction with other people crying fits impulsive decisions followed by lethargic periods that can last from a few days or more long term effects include but not limited to loss of friendships, girlfriends and even marriages.
Long term side effects can also lead to mental health rehabilitation counseling for many years or forever.
To wrap this up: depression is no fun.
How do you get a six pck in less than 2 months?
High protein diet, 3-4 servings of Food and vegetable salad (Avoid sweet fruits litchi), 2-3 ltrs of water daily, a 45 minute workout with ab crunshes and jogging mixed up or alternate jogging and sprints on day one and at least 4 different ab exercises on day two.
What is the best multivitamin for a 25 year old male?
There are many good vitamins for a 25 year old male to take. Garden of Life is a whole foods, natural vitamin that is good for everyone. They also have a men's formula.
What is the best type of crunch?
I don't really know if there's one unequivocally "best" crunch. My favorite is the weighted swedish ball crunch for an intense abdominal workout, since it allows for an extended range of motion plus the added resistance coming from a medicine ball or plate. I'm sure others would like to add what crunches they prefer and why they think they're the best.
How many pants sizes can i loss in 14 days?
A person may be able to lose a pants size in 2 weeks. This will depend on the amount of dieting and exercise as well as the way the size fit originally.
Is walking 20-26 miles per day in about 7 hours for 5 or 6 days per week too much?
The answer depends on your state of fitness, the weather, your motivation and if you are carrying a heavy rucksack. 20 miles in 7 hours is 2.8mph and reasonably comfortable for a fit person. 26 miles in 7 means a much harder pace of 3.7mph and it takes a concerted effort to bash out this pace. The Royal Marines final test is a 30 mile yomp over Dartmoor in 8 hours at 3.75mph. They do it carrying 18kg or about 40lbs.
The problems arise when doing this on consecutive days. Back to back 20 milers get tiring. Up this to 26 and it gets hard. But if you train for it and get fit it is possible. John Merrill, the first person to walk the entire British coastline would often put in back to back 30 milers at a good pace with 50lbs of kit.
Personally I would only do 3 days of 20 milers if I had to. Knocking things back to 15 makes any walking experience more of a pleasure.
Why does a persons face flush after exercising?
A person may experience their face flushing after exercising due to the body temperature increase. Hydration is very important when exercising to keep the temperature regulated.
I am 5'4 and i weigh 212 how many miles do i have to walk to lose 1 pound?
There are 3,500 calories in a pound. How much a person weighing 212 pounds, burns walking a mile, depends on how fast they are walking. At the speed of 20 minutes per mile, a person weighing 212 pounds would have to walk close to 32 miles to burn 1 pound.
Where can you find printable exercise charts?
You can find printable exercise charts online. Pinterest is a great site that features exercise charts and other helpful information.
I have one...it just broke today... 1-21-09... OMG how am I going to find another one. Where can I get another one. I don't even know where to start looking.
Can running reduce love handles?
The answer is definitely yes! And you know what, walking will do the job just the same. You can take up daily fast-paced walking routine, ending each session with a short sprint. The results will show up even faster if you combine this with the right diet program. The imoportant thing is to take action and to not give up. All the best.
How do you make sneakers bigger for a better fit -?
take out the inner sole and it becomes half a size bigger
your core.
Can you jump rope during pregnancy?
Up until the last month (assuming that you could before you became pregnant)
almost nothing can dislodge a fetus -
but it's a high impact exercise and not particularly good for your knees and your back AND you're going to have enough trouble with them as you get near term.
Try swimming.
Probably either a wide grip chest press/pushup or a wide grip shoulder press of some kind.
As a fitness leader you should be careful when suggesting exercises that involve jumping carrying or throwing because these activities involve the body supporting extra weight.
Losing weight what comes off first?
That depends on the individual. Normally what you put on last comes off first.
Does the bender ball really work?
Yes, the Bender Ball works. It is a great exercise tool that increases your range of motion to enhance your workout. The Bender Ball videos have workouts that are appropriate for all fitness levels. It's a great program for a well-rounded toning workout on your abs (without crunches!), arms, buns and thighs and other muscle groups.
