Table of Contents:
What Are The Benefits Of Having A Day Off Exercise? | Why We Take A Rest Day
Video taken from the channel: Global Triathlon Network
How to reduce muscle soreness & leg soreness after soccer or workout | Post match soccer recovery
Video taken from the channel: Progressive Soccer
Jay Cutler’ Tips For Recovery
Video taken from the channel: JayCutlerTV
Try These Recovery Methods For Sports Performance
Video taken from the channel: Phil Daru
What to do on rest day? |Recovery for athletes
Video taken from the channel: Dudleydudzz.
Mind of the Athlete Rest and Recovery for Better Performance
Video taken from the channel: MindOfTheAthlete
How can athletes recover after a big event?
Video taken from the channel: Hospital for Special Surgery
Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the muscles can repair, rebuild, and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work, and fitness goals.Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still overtrain and feel guilty when they take a day off.
The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.Athletes understand the importance of exercise training for optimal performance and improvement. However, rest and recovery is also an important aspect of an exercise program because it allows the body time to repair and strengthen itself in between workouts.
It also allows the athlete to recover, both physically and psychologically.Rest and recovery are vitally important for athletes at all levels, Therefore you should read through this whole article. In fact, when factoring the downsides of overtraining versus adequate recovery periods, the benefits are overwhelmingly in favor of those who are as serious about scheduling recovery as they are actively training.A regular fitness routine is linked to benefits like stress relief, improved heart health and a lower risk of cognitive decline.
But while staying active is important, experts note that you shouldn’t be pushing it in the gym 24/7. You need to take a day off every now and then. Regular rest days.The whole purpose of recovery in exercise is to allow your muscles to repair themselves and to engage muscles that are sore from your workout. There are also different things that you can do during the recovery stage to help move the process along and come out ready to perform better than your pre-rest stage.
Top 5 Recovery Techniques.Without sufficient time for recovery, high-grade stress (practice, training sessions, games, social and emotional stress) over a period of several months can cause an athlete to fall into extreme exhaustion (mental, neural, and adrenal) and increase risk for illness and injury.Specifically, rest is essential for muscle growth. Exercise creates microscopic tears in your muscle tissue.
But during rest, cells called fibroblasts repair it. This helps the tissue heal and.It’s quite complex and involves immediate recovery after exercise and slower recovery over the next 24 to 72 hours. Research on age-related muscle recovery has produced inconsistent results. Some studies have found that in older (“masters”) athletes, muscles recover more slowly than in their younger counterparts, while other studies have found similar recovery rates between older and younger athletes.
People starting an exercise program need guidance, Torgan says. “however, several remedies such as ice, rest, and a faster strength recovery.” This is why athletes often cross-train and.Blood lactate may accumulate during intense exercise and results in an increase in hydrogen ions in the body. This accumulation of ions can lead to.Experts explain why taking rest and recovery days is essential for getting stronger, how long to rest between workouts, and how to know when to take a rest day.
Older athletes need to allow themselves more time to recover between their most demanding training sessions. The extra time may be given to outright rest, active recovery, or a combination of both. Free-radical damage, also known as oxidative stress, is now known to be one of the primary components of aging.
“When you perform excessive amounts of exercise without proper rest and recovery you may experience some harmful side effects including decreased performance, fatigue, altered hormonal states, poor sleeping patterns, reproductive disorders, decreased immunity, loss of appetite, and mood swings.” So what amount of exercise is the ideal amount?Exercising places a tremendous strain on the body. When you exercise, you tear muscle fibers, which the body must repair in order to make you stronger.
In order to do this, your body must have time to recover. Because exercise programs vary in duration and intensit.
List of related literature:
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| from Peak: The New Science of Athletic Performance That is Revolutionizing Sports | |
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| from Developing Endurance | |
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| from Swimming Fastest | |
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| from Nancy Clark’s Sports Nutrition Guidebook | |
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| from Encyclopedia of Sports Medicine | |
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| from The Active Female: Health Issues Throughout the Lifespan | |
| |
| from Advanced Sports Nutrition | |
| |
| from Essentials of Strength Training and Conditioning | |
| |
| from The Sport Psych Handbook | |
| |
| from U.S. Air Force Survival Handbook: The Portable and Essential Guide to Staying Alive |
130 comments
I had volleyball and my legs are killing me���� I had school and those steps kill me, even standing and sitting and moving hurts���� I want to know if this will definitely help so it won’t hurt as much
Boo… The foods you are eating are highly inflammatory.Instead, recover with collagen, moderate protein, and good fats.
i only train about 1-2hr per day… but havent taken a rest day in months. Although i do train less hard. I find im always verging on injury… took three rest days, hope it works. I’m distance runner. Want to get to point where 6 min/mile is easy pace… that’s the aim. Its tough to do.
I still walk like 8-10 km in my “restest” days so IDK if that qualifies.
Dude you are amazing!! I am back to soccer after a long break and your tips are GOLD!
I don’t know if he’s talking about how to recover from soccer or other sports.
Imagine eating every three hours and being stuck on that hamster wheel. What a horrid life
Jay has really gotten much more personable and laid back since he stopped competing. He was such a machine during his competition years he was like a monk, which I respect. But it’s nice to see him come out of his shell:)
What do you think of increase your soccer game with Episoketren System? I see a lot of people keep on talking about Episoketren System.
what are your thoughts on muscle flossing for recovery or injuries?
Love your information Mr daru quick question is it safe to jump rope with ankle wheights on or is it bad for your joints or could this make you more explosive?
All my Seventh Day Adventist triathlete friends rest on Saturdays. I never understand why!
Your channel help me alot bro…keep it up….wanna know more about grappling exercise
Playing as last defender in a 4-3-3 will leave you sore on your knees
Yo can we use those dolphin electric massagers for the roller part?
Very surprised diet wasn’t mentioned at all in this. Supplementing or including foods high in magnesium will help oxygen reach your cells. Eating processed sugary foods will increase inflammation, etc.
Egg Whites?……The yellow is the best….Get with the program
Hey Phil,
At the gym I work at alot of the cpaches challenge the use of foam rollers and stretching saying they actually inhibit performance by relaxing the muscles too much and not allowing them to fire optimally. There have been a few studies done to back this. I still feel like foam rolling is very beneficial especially on a rest/ active recovery day amd stretching is very important for martial arts in terms of R.O.M.
What are your thoughts on this and is foam rolling something you use with your athletes/ yourself regularly?
Alit of the coaches i work with are power lifters so don’t require extreme R.O.M and mobilty.
Is this more for MMA athletes?
Awesome stuff, but would you recommend the massage chair you have(I’m currently looking for one). If so do you mind mentioning what brand it is. Thank you.
Really helpful video! Could you guys do one on suggestions for how to give your mind a break or mix up training routines? Easier said than done!
Awesome stuff! Do you have any podcasts coming out soon? Would love to hear you & Matt wenning talk training!
This vid has helped me major! Definitely gonna tune into your diet stuff too. Keep up the good work man��‼️
Jay is awesome. my only issue with all of the pro BBS, is what do they look like off the drugs?
This subject of rest has come up a lot lately and maybe that is my issue. I will now build something into schedule but it will be tough. I am always scared to lose the fitness I so hard worked for.
This is real quality shit!! �� bro you seriously deserve 2 million subscribers +
Just having a thought, should i go out run today or rest and recovery. This video made my day. I will take a pass then.
Dude how would jay know whats good for recovery when he’s on gear, gear speeds up recovery 2 to 3 times as fast as dudes not on gear so if your natty your fucked your gonna have to put up with slow ass recovery
This video is good and all but what if the opponent uses his same ass technique hahaha now what do ya gotta have to say ������
I cut bananas exactly the same way and yes I have cut myself doing it.
15 minutes in the pool moving just the legs and 10 minutes of hot tab is miraculous for me.
Hey Coach, thanks again for the great content! Opinions on the Compex or powerdot devices for recovery?
I am looking for explosive power, strength endurance and overall get stronger
Does it have to be ice how bout Just a cold bath? Does it affect whether there is ice or not?
take a walk does it gonna help or gonna fuck the recovery process?
Hi, for everyone who doesn’t know, I am currently waiting to undergo treatment for brain cancer. My twin brother is kindly and supporively running 5k everyday I face radiotherapy. It would mean a lot to me if you could donate and share this!
Thank you so much
https://www.justgiving.com/fundraising/alexpullan
every single game that i have after that i dead but i took your advice and i’m felling a lot better now after my games and im left winger <3
If I’m going hard 4-5 plus hours for five days is two rest days of doing these stretches gonna be perfect.
I just wanna fully recover after a hard days of work and wake up nice and strong. Your fuckin huge by the way I bet the girls are all over you��
i find doing a little cross training on my day of can really affect me positively
My favorite natural vegan 245 pound bodybuilder ☺️ this guy have muscles in his muscles ��
Call it bro science but bro science works I get the best gains from advice like this guy
Would you recommend using the sauna pre or post workout to better optimize recovery?
He doesn’t seem arrogant, he is talking naturally and honestly
Hi Phil I am a pracitionor of Chinese martial arts but recently am practicing boxing I’ve damagedthe left side of my left foot, any ideas? Love your videos very informative!
The cold water does not really work because there is no lactic acid in you’re muscles
Americans should stop calling football that weird form of rugby they invented so that they can use properly the word football and stop naming it soccer, which sounds just silly
It seems like in my 60s, I take 6 months of rest each year to recovery from surgery:-)
How much time do you spend at the gym exercising 1 muscle group example chest or triceps or biceps etc etc
That’s amazing!!! At 8:23 you can see a nice surprise!!!! That horse will have a future as a comedian!!!
hes not even competing and he still eats like this. But to maintain his size, he has to eat. but eating clean like this you feel better anyways
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You do know he doesn’t look show ready all the time don’t you? It would be impossible to do.
He looks ill….dark rings around his sunken eyes and pale white skin….bloated body…. Yuk!
Hi Jay, can you please make a video on the BCAA’s you supplement with. Love your channel man.
I’m a gymnast/contortionist and I’ll try some of theses and see if they work
Coach the sauna is phenomenal for me,specially after hard jiujitsu rolls
Simply the best video on recovery I have seen. Seriously under subscribed channel.
Recovery? Drink a lot of water. Stretch. Myofascial release. Magnesium. Basic 10 bucks vitamin complex. Complex carbs. SLEEP. thank you,ciao.
I go to gym since 2 yrs but supplement don’t take due to low money I have abig fan of you
Big Fan, check out my review of your “Total Protein ” when you get a chance
https://www.youtube.com/watch?v=ZUaOj48xaBA
I would like to know are these workouts good for fat loss as well? I would like if you could cover what types of fighting styles would work for weight loss and explosive strength.
People saying sad but just Jay’s relaxed style. A welcome change from the dudes who have to yell at the camera and move their hands constantly while talking.
Any tips on wrist strength? I’ve got my wrists injured multiple times with boxing. Not broken or anything but theyre very sore for like a week so I think my wrists are just not strong enough.
This is a great video. I follow this post workout meal. I just drink my oat meal in water to get it down quicker. One solid meal 1hr post. Thanks Jay
When is the best time to do foam rolling, after work outs, the next day, hours after work out, before bed? Thanks!
So after watching a lot of youtube fitness dudes and bodybuilders, Jay to me is like the king amongst these YouTube and Instagram fitness and bodybuilders.
The window after a workout has been proven to be complete bullshit.
Thank you for another great video. Seems like I’ve been doing mostly everything right. I’ve been doing Bikram Yoga on recovery days. Seems like it scratches a lot of things on this list: low level aerobic intensity, heat therapy (the yoga room is at 105F), meditation/yoga. Have you heard of it and would you recommend that particular yoga to use for recovery?
Here’s an actual tip for recovery… Sleep motherfuckers! A postworkout meal don’t mean shit if you aren’t getting enough sleep!
This is some awesome stuff, learning so much from your channel bro.��
I love the intensity and all the workout, I recommend all your tips to the world.
The colder it is, the more beneficial it will be… Me to me: ”go for Liquid Nitrogen” ����
My legs hurt so bad but I don’t know, it kind of feels good at the same time
Lol, reading a book. I can hardly do that in optimal conditions let alone in an ice bath!
Taking a warm bath right after a cold bath isn’t always good especially if it’s super warm water because you’re body can swell!! Don’t believe me?!? Put you’re hand in ice water like so cold you turn red then put it in super warm water! You’re fingers will swell along with you’re hand and you will become super achy
My thighs and calves are killing me as I injured myself during training, my tournament is tomorrow and I am centermid
God help me.
I have hated my body the entire life. Im happy you can confirm that getting shred while building muscle actually works. Im trying it right now with a 500-600 calorie decifit. I hope its promising. It takes alot of time though..What im struggling with is finding cheap protein foods. Cheapest i can get is protein powder, chicken is expensive here in my country. And im tired of eating pork and kidney beans with rice..
If i was a fisherman i would go catch shrimps everyday and eat that everyday. Its packed with proteins:))
I am a dancer and I dance and workout for more than five hours a day, I also do sports and other things throughout the day pushing my self to be more fit. My sister thinks I might get chronic pain if I continue to do this without breaks, so when i found this video i was ready to have an entire day break tomorrow and preferably every weekend, and rest my body. Thank you!
Great content as always! Whats your opinion on hot epson salt baths? Would you recommend?
Quick question, for endurance work such as 2 on 2 off, or 4 on 2 off, and long cardio sessions would a rower be sufficient? I feel fittest from rowing work
Jay one of favorite bodybuilders thanks for always sharing workout tips and eating tips very cool
I’d rather follow the diet of a men’s physique competitor instead of a body builder. I like being 175 and ripped instead of 250 and uncomfortable
Jay great advice about picking a pro thats similar to you. Both same height and weight myself and you before starting body building and same sort of body shape! Also from Massachusetts. Thanks again!
Lactic acid takes 10 minutes to get out of the muscles after exercise….
FYI: raw egg whites contain a protein named avidin; it binds to biotin in the body and can accelerate balding. It is only deactivated by cooking (denaturing process).
Thank you this will help help me a lot keep up the great videos keep posting
One problem with Rest Days: one rest day leads into another and another, until you have to fight to get back on track from Lazy Days.
The cold to hot is likely the best way to improve healing time no doubt about it
That’s my club logo. CHARLOTTE SICCER ACADEMY. U bout to get sued my boi
Hey I am here to really get tips and advice to improve on my life as far as nutrition and fitness to become a better person and hope you guys can help along this journey thanks
wheni was young i trained everyday, however as i became older, 54 years old, the body is not the same, so i do my 10 k running 3 times a week, now i work 12 hours every day, except sunday i work 4 hours. so i cannot agree with you, because our lives are not based on running for we have other obrigations in life.
Thought he was gonna talk about recovery time before attacking the same muscle group and rest days.
If your taking an cold shower, how long do you stay under the cold water?
The microwave destroys youre food for more than 90%. Wanna do healthy eating than don’t use it!
Okay I’m in extreme pain in my legs from doing an intense workout two days ago, then again today. Have anyone tried these tips and if so, how did you feel the following day
You missed one point after foam roller get some blood flowing in those areas with some basic exersices to get a better stretch to lessen a streach injury have a good one
Problem with rest days at the moment is Zwift is so damn addictive!
Why would someone want to go through all this pain and effort when they could just have avoided working out in the first place????
Honestly bro you deserve like 10 mill subs the content you put out is the best������������
Thanks to you ive gotten so much better as a Player
Lactic acids cause your muscles to swell, so by taking a cold shower your gains will go down
I searched up muscle recovery tips and this came up, and I’m glad I watched it. I’m currently doing a week long, 7 hour volleyball camp with nonstop movement and running, so as you can guess I am extremely sore. This really helped me recover
Thanks for nutrition tips. I weigh 160. What should my macros be for lean muscle gains.
Isn’t clear pee a sign of over hydration? Pee is supposed to be a light yellow.
After a football tournament I had I was aching all over and the stretching really helped
250mg of test and 200mg of methandrostenolone per day.
Fucking idiot
I played fortnite in the bathtub and my laptop fell. Its screen is dark now. Can someone explain?
Phil I cant stay off the bjj Matt’s. Strained rotator cuff and bicep tendon. Still competed 2 times since injured. But it’s just a nagging injury wont seem go away. Feels like a tooth ache all day in my shoulder. Any advice other than time off
Do you have any acid?
no not acid
acid
acid
acid
i’m not trying to say acid i’m saying acid
acid
mackenzie acid
mackenzie come and help me fix this from saying acid ����
Brother I have a question what would be less of a shock to the body? A calorie deficit or increase in workout intensity?
OMG jay wanna be slim?? He wanna lose muscle mass�� he wanna be a fitness a guy!! He’ll not gonna be JAY CUTLER like he use to be, the big guy
What ever jay, you’ll still be the 4× Mr Olympia��
Hey �� i just want 2 tell u that ur videos (training courses) helped me a lot after making 30days challenge.am so quick and skillful now,thank u very much for ur help,and can u tell me where is ur email link.i just want to be part of that email training courses?
GTN, do you ever feel like you’re wasting your time, looking at the comments? I have a friend who will not have a rest day, result, he is getting slower but can’t understand why ��
Jay I agree with you I learned from you eating two meals before my workouts is giving me crazy pumps I used to just go in the morning after oatmeal whey protein and a banana and now I go in the early afternoon I like it a lot better thank you
Take rests i have seen overtarining symptons and might not wanna experience it����
I do drink water but take performance enhancers fr ok m my doctor that makes my pee neon yellow
Im so weak underweight, slow, fat but this is gonna change this year! thanks for the inspiration
245 Jesus you look like you’re about 300 solid great job Jay
Thanks for the great advice Jay yeah the sooner you can refuel your body after you workout the quicker you recover thanks
I haven’t got one of them chairs but I’ve got a car battery and a metal cable
Sorted #lifehacks
Hi just got elbow pain from working out been working out for 2 an half years and now I started to get elbow pain what you suggested
Hydration
Nutrition
Ice Bath / Warm bath
Foam Rolling
Stretching
Thank you for another great video, Heather and GTN. Rest days are still one the most difficult things for me to plan for and accept. Some days feel great and I wonder why I have a rest day scheduled in whilst other days feel like I’m stuck in quick sand despite just coming off a rest day. As a horse racing fan, I had to do a double take as I thought Heather was standing in front of Frankel for a second there!
6 min is enough study show! More than that is harming the body
I was going to go for a run this morning but I think ill take this as a sign to take a rest day instead
I’ve never listen to die tips..
I know my own body.. I think people are a bit lazy.. to try different things to see what works what… try not to eat the same stuff all the time change it around see what results I get…
if you have access to the ocean soak…or Epsom salt bath…good info on recovery ��
who else is watrching this on their rest day �� ��♂️��♂️��♀️��
I think perhaps it’s good to have a rest day in your schedule when you are adding something new into your routine. I am trying to run lots of hills and I am finding there are certain parts of my feet that need to adapt to the different stressor.