Ever feel like you went a little too hard in the gym? Morgan, Joseph, and Anabel discuss proven methods to effectively recover from training.
[00:20] Did Anabel survive Joseph's quad-dominant leg day?
[03:00] Labor Day Plans
[04:20] 75 Hard
[07:25] Recovery Modalities: Least Likely to Help to Most Effective
[08:50] Least Likely to Help: Cryotherapy, Cupping, Scraping, Foam Rolling, Percussion Therapy
[20:00] Most Effective: Movement, Sauna, Ice Baths, Sleep, Hydration/Nutrition
[45:15] Takeaways
Studies and Mentions:
6-second eccentric movement (negative) for hypertrophy. https://joshstrength.com/2019/01/eccentric-moves-for-building-muscle/
The effects of cryotherapy on pain and function in individuals with knee osteoarthritis: a systematic review of randomized controlled trials. https://journals-sagepub-com.libproxy.lib.csusb.edu/doi/pdf/10.1177/0269215519840406
A systematic review of manual therapy techniques, dry cupping and dry needling in the reduction of myofascial pain and myofascial trigger points. https://www.ncbi.nlm.nih.gov/pubmed/31563367
A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. https://www.frontiersin.org/articles/10.3389/fphys.2019.00376/full
Dr. Rhonda Patrick @foundmyfitness
Sauna Benefits. https://www.foundmyfitness.com/topics/sauna#health-benefits-associated-with-sauna-use
Ice Water Immersion as an Additional Method in Physiology Recovery in the Sport. https://openaccesspub.org/article/898/ipj-18-2465.pdf
A New Mathematical Approach to Explore the Post-exercise Recovery Process and Its Applicability in a Cold Water Immersion Protocol. https://journals.lww.com/nsca-jscr/Abstract/2019/05000/A_New_Mathematical_Approach_to_Explore_the.14.aspx
Poor Recovery and Increased Muscle Breakdown: Insufficient Sleep Part 2! https://www.strongerbyscience.com/poor-recovery-and-increased-muscle-breakdown-insufficient-sleep-part-2/
Nutrition. https://www.eatright.org/fitness/training-and-recovery/building-muscle/strength-building-and-muscle-mass
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