Muscle recooperation??

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xtonymarsx

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I know that the rate in which a person heals has MANY variables, including diet, overall health, age, sex, etc...but this question refers to the gym.

When you first work out, you are sore for days at a time. Of course, over time, your body doesn't do that much anymore...generally just a feeling of tightness in the muscles and joints. Obviously that's a sign that your body is adapting and becoming efficient at the work load you give it.

All that aside, when does your body recover the most from exercise? I'd think it recovers the most the night of your workout, while you are sleeping. Would that be a correct statement? Assuming that one eats properly during the day, does anyone have some rough percentages on how much your body heals and when?
 
Soreness is not an indication of progress, nor is it an indication of whether or not you are ready to train again. Your nervous system is the key determinant, and you can calculate recovery pretty easily using a method called "autoregulatory training" or Areg for short.

when does your body recover the most from exercise?
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I hate to say it, but it depends. What it depends on is the amount of fatigue induced. If you don't know, then look up autoreg and you can start to determine your optimal recovery period. The best window to train in is not when your muscles are recovered, but when your CNS is "supercompensating".

If you induce approx 5% fatigue, then it will take you about 2-3 days. 10% will take you 4-5 days.
 
It's true that the "no pain, no gain" moniker really isn't true, you shouldn't be experiencing any intolerable levels of pain during exercise. The extended soreness that you speak of is called DOMS (Delayed Onset Muscle Soreness), and is believed to be, in part, the result of micro-tears in the muscle tissue caused by resistance training (especially during eccentric contractions). It is also believed that these micro-tears are responsible for the body's repairative and muscle building responses. DOMS usually presents itself about 24 hours after lifting and can usually last up to 48-72 hours. It is perfectly ok to work muscle groups that may still be suffering from DOMS provided you've given them enough rest, which is usually around 48 hours.

The body generally does most of its restoration during sleep, which is why proper rest and sleep is crucial to any exercise regiment, and is not limited to the night of any particular resistance training. I haven't been able to locate any studies that specifically state when any volume of muscle restoration occurs, but I'm guessing that there have been some related studies on that by now, so I'll keep looking.
 
muscle recooperation

So what happens if you don't get enough sleep each night? ( I don't know what that is) or if you don't look after your body ie...drugs (I'm not into them so info would only benefit others), alcohol abuse(more than the recomended daily intake for both sexes or more and recovery) Cigarrtes, I'm not into the above but am still interested just to know...I think I've opened a pandoras box...
 
wantbfit said:
So what happens if you don't get enough sleep each night? ( I don't know what that is) or if you don't look after your body ie...drugs (I'm not into them so info would only benefit others), alcohol abuse(more than the recomended daily intake for both sexes or more and recovery) Cigarrtes, I'm not into the above but am still interested just to know...I think I've opened a pandoras box...
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The body is a wonderful adaptive mechanic. The body's unique adaptability is both scorned and respected, dependent on ones progress toward ones goals, and the knowledge on how to most effectively deal with it.

What you need to do is develop a sound diet approach, a sound exercise program, live life the best you can with the responsibilities you have, and then.........

JUST DO IT!

One of the many things I learned in Military Basic Training, is that one can do more than they think they can, and the body can function properly, even with less than 8 hours asleep, and still manage to recuperate and build itself, especially when young......

Just do it! :)








Chillen
 
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Talking about recovery, is it ok to do an intense weights session at lunchtime then do some light cardio and swimming in the early evening?
 
I understand everything that's been said. I understand DOMS, and I realize that one's CNS is what gets shocked most of all. I guess the thing I was really looking for is someone to say something like :

"Generally speaking, the first N (number) hours after a workout are the most vital to muscle recovery and repair. This is when proper nutrition and sleep is at the peak of helping your body recover...follwed by...etc...etc". I hate to say it...but like a graph or something (damn meetings with managers and their graphs...I'm disgusted that I said I want a graph)

I just thought it would be interesting to know this stuff.
 
JP Fitness said we can gauge our recovery time needed...? How would we do that..?

I would love to know how much recovery time is needed inbetween workouts.
 
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