How Long to REST After an Intense CrossFit Session? (what you need to know)
Вставка
- Опубліковано 25 чер 2024
- ▶️Try our Programming // pxl.to/builtbywodscience69 use the code ''BUILTBYSCIENCE15'' at check-out for 15% off
▶️ Create and Sell Programs online // pxl.to/strivee69. Use the code “WODSCIENCE10” for 10% off of your subscription.
--
Recovery time depends on the workout's intensity. In this video, I present the latest research on the intensity of CrossFit benchmark workouts and how to use that data to determine your ideal rest period. Stay tuned until the end for tips and tricks on optimizing your recovery.
--
If you liked the video and want to see more please consided SUBSCRIBING to the channel pxl.to/subscribewodscience
FOLLOW US for FREE evidence based education on Fitness and Nutrition.
/ wod_science
/ wod_science
www.wod-science.com
TIMESTAMPS
00:00 - Intro
01:10 - How intense is CrossFit (physiology)
06:00 - Our new programming
07:12 - How long does it take to recover from CrossFit
10:30 - The repeated bout effect
11:35 - Recovery tips
16:15 - The trap of suboptimal recovery
#crossfit #physiology #recovery - Наука та технологія
I tried to tell most of the people in my community the same thing. But they never seem to care. Hit a WOD straight into a WL session everyday. No prioritizing cooldown 😅
Not the best approach - show them this video :)
very interesting information, thank you!
Thanks for interest!
Would be great to see injury related to the sport and how to come back. Such as like a Disc Hernation,Golfers Elbow etc etc.
I have 10 years of CrossFit experience, 40 years old, and typically practice CrossFit 5-6 times per week - over 250 sessions per year. I don't go 110% every session but I almost never sandbag. I find I get more out of the 5 sessions/week consistency than I did when I did less sessions per week. My body is more accustomed to the volume and I get less sore and fatigued when my training is consistent. I think a good indication of how often we should train is from HQ's programming - 3 days on, 1 day off. That's 273 sessions per year.
Haha that is awesome. Tbh I am a bit jealous doing that much volume.
Yes, everyone is different. In fact, the way you adapt to training AND the volume your body can take varies significantly between individuals.
As you suggest, it is mostly beginners who make the mistake taken too little rest (Crossfit is addictive :)). Once you get more trained, the body can take much more training volume.
@@wod-science 100% agree, everyone is different. In part due to nutrition and sleep, as you point out. Love this channel and the topics you are covering. Just subscribed and looking forward to more of your content!
@@wod-science as someone who is only 3.5 months intro CrossFit, I agree - it is addictive!! 😄
@@joshhaimes Thanks Josh, really appreciate that!
Good video. A few questions though:
- where does the timing of protein intake come into recovery for intense workouts? Why is the focus only on carbs?
- even though CrossFit workouts are basically always intense, the muscle groups biased each day usually change between each subsequent workout (for example, chest / bench press dominant one day, squat / lower body focus the next day). So does your graph mapping out recovery / performance take that into account? Or does it assume you’re doing workouts focusing on similar muscle groups each day?
Protein timing not important as long as your total protein intake is sufficient (1.6g kg / day) - see this video ua-cam.com/video/6MCJlWyTe5Y/v-deo.htmlsi=8ZIG98QDD2_uJOpg
If you have great programming and can hit different muscle groups each day, these graphs are less relevant. But I would argue that nearly all basic crossfit workouts hit both upper and lower body as well as the cardiovascular system (which also needs recovery).
TLDR - split sets work, but you need to program them well. Not straightforward in CF
That makes sense. Thanks, Gommar! You’re definitely getting me to think differently about my own CF journey.
@@acook213 That is the goal! Appreciate that
Is there any evidence to support the statement that age affects recovery?
Yes: pubmed.ncbi.nlm.nih.gov/38334647/
Yes, much of it has to do with satellite cells. These are muscle stem cells that repair damaged muscle fibers. Aging decreases their function contributing to reduced recovery from intense exercise.
Other factors play too, but sat cells are a big one.
pubmed.ncbi.nlm.nih.gov/32428419/
Excellent paper - thanks for sharing
Kinda feel my Recovery is just on that 24-48hrs Window for i started programming my training with METCONS - i stuck with a Split Training from my BB Times, where i was able to recover only in 72 Hours or more ... CF Style training def improved some aspects... But i kinda feel my burnout for Deload Days or Weeks highly increased .... or Maybe i just gettin older? - Is there a way to track recovery better than just "asking the athlete" or redo a Session and watch the results??
TRIMP is a good way. Volume x RPE. I talk about that here ua-cam.com/video/VFBBs8aDS3A/v-deo.html
If you know the load you can estimate recovery much better
Grip strength is a factor to measure from what I‘ve heard…
What if ur on gear?
Faster recovery
I don’t think there’s a video that talks about how much faster recovery will be if ur on
I do CrossFit 7-8 times a week (1 being a 5K run) - I find 23H of rest/recovery between every session is perfect for me. My coach is not happy though LOL.
I'm very happy to stay consistent, which is my goal as I age (I'm 46)... I'm not here to compete or go to the Games ;-)
PS: I actually took my first day off training yesterday after a 55 days streak!
That is amazing. I do recommend to change it up now and then, do 3 super hard days in a row and take a rest day. You will feel amazing after that. In any case, keep going!
Unfortunately too many mistakes in the video with the Karen/Fran switch-up. It is supposed to be a scientific approach but saying the wrong thing just doesn’t work. If you spot a big mistake like this in your editing, you do a retake.
You are right, will improve next videos.