Recovery practices

[Kevinmeier]

Hola

Does anyone have any recovery practices they swear by? The book Good to Go seems to suggest that sleep and good nutrition are the only things that work or are backed by data. I'm starting to try contrast showers and trying to do more foam rolling. Not sure I notice a difference though.

[Dangerscouse]

I just stretch a few times a week and have an occasional sports massage.

[max_ratcliffe]

I hang upside down on the inversion table. I should do it daily, but don't.

Doesn't help recovery as such, but hopefully helps prevent any further disc problems.

Occasionally foam roll, which feels great (mostly) but the jury seems to be out whether it actually helps recovery. It does seem to help with DOMS according to Mr Google.

[MartinSH4321]

I try to stretch for 5-10min after each UT2 training and in the afternoon for 15-30min 3-4 times per week.
The foam roll also feels good, relaxed muscles recover faster I think.
Nutrition and sleep is most important I guess and I take care what I eat, regarding sleep I'm a slave of my two young boys

[hjs]

Hola

Does anyone have any recovery practices they swear by? The book Good to Go seems to suggest that sleep and good nutrition are the only things that work or are backed by data. I'm starting to try contrast showers and trying to do more foam rolling. Not sure I notice a difference though.

Think good massage could do wonders, we hammer our back etc.. foamrolling could help, but maybe gets less deep.

[jamesg]

Does anyone have any recovery practices they swear by?

Recovery from what? Rowing and similar don't need any recovery, it's just routine exercise.

[Tim huges]

Recovery is not always something i get right, especially last month when i wasnt taking good care of myself. But for what its worth; sleep, nutrition and hormone levels are all equal in importance in my opinion. Stretching and foam rolling is great to keep muscles from getting too tight and personally i just find it a great way to wind down a workout.

Hormone levels are in part effected by diet and sleep but there are some supplements that can help, some of which are psuedoscience and others are a little more backed up. Zinc picolenate being one. Other things like regular sex and lifting weights will help to keep testosterone levels high. The flip side is cortisol and trying to keep that low as possible...adequate sleep and less stress etc.

Also the mental drive asepect, there is no need to break your back every single day. Knowing when to back off and when to attempt a PB is a big part of it.

All of the above is applicable to any form of training...weights, running, rowing etc etc.

[Tim huges]

Sorry for spamming the post but another i could mention is injury prevention. Having a balanced programme that avoids any muscle imbalances, rowing is fantastic for legs, back, biceps, forearms and to a lesser extent shoulders...so making sure to train triceps, hips and chest is a wise move in my opinion.

Shoulder mobility, flexibility and strength (rotator cuff muscles) are bit of an issue for me currently. I wish id of looked after myself years ago before the rot set in! It holds back some of my erg training, flares up once in a while and i dont always keep up to speed with my shoulder rehab routines.

[jackarabit]

Does anyone have any recovery practices they swear by?

Recovery from what? Rowing and similar don't need any recovery, it's just routine exercise.

Interesting question in the Socratic mode, James. Made me think that there may be a distinction to be made between farmers carrying and the Farmer’s Carry? And amongst work, physical culture, health maintenance, and athletic competition? Did waterman play hard at work whereas indoor rowers work hard at play? Is rest now an activity called recovery? Has Yoga and Pilates replaced sleep? Is kicking back in the hammock a deadly departure from the True Path? Our dance card seems very full.

[Dangerscouse]

Sorry for spamming the post but another i could mention is injury prevention. Having a balanced programme that avoids any muscle imbalances, rowing is fantastic for legs, back, biceps, forearms and to a lesser extent shoulders...so making sure to train triceps, hips and chest is a wise move in my opinion.

Shoulder mobility, flexibility and strength (rotator cuff muscles) are bit of an issue for me currently. I wish id of looked after myself years ago before the rot set in! It holds back some of my erg training, flares up once in a while and i dont always keep up to speed with my shoulder rehab routines.

Very true, and I totally agree. It is eventually too one dimensional to not do any contrary exercises, assuming you're training at an intense level

[jamesg]

Til now I'd thought exercise was the cure-all and that sweat was the price and stop.

This topic opens some unexpected concepts, even markets. I have this new brand of snakeoil. Must cure something or other. Or maybe I should just read some Freud.. but that too could be a cure waiting for a problem.

Let's not worry. Unless absolutely necessary. Better, let's not get in a loop..

[jackarabit]

The Five Pillars is not today’s news! Or maybe It is? I’m going to do one pushup if it kills me.

[T_M]

Or maybe I should just read some Freud.. but that too could be a cure waiting for a problem.

Freud eh? I think you could be on to something James. I always thought sex was a great way to recover from many of life's trifles

[nick rockliff]

Nothing at all even when I was doing 11 sessions a week.

[Tim huges]

I just stretch a few times a week and have an occasional sports massage.

Bit random but...

Ive seen you mention yoga on previous posts...im interested in starting. As a larger guy, do you think id be able to do it? Ive seen some positions i couldnt do to save my life! Should i find some classes or is there any decent online sources to get me started?