Recovery Basics
This macronutrient is essential for muscle repair after workouts
What is protein?
Low reps (1-5) with heavy weights are ideal for improving this aspect of fitness.
What is strength?
Performing sets of 8-12 reps is typically recommended for this goal.
What is hypertrophy (muscle growth)?
Recent studies suggest that this type of exercise can significantly reduce the risk of dementia by activating insulin-responsive cells in the brain.
What is aerobic exercise?
Drinking this before, during, and after alcohol consumption minimizes dehydration.
What is water?
This amount of sleep is recommended for optimal recovery for most adults.
What are 7-9 hours?
Squats and deadlifts fall under this category of multi-joint exercises.
What are compound lifts?
Consuming a post-workout meal within this time frame enhances recovery.
What is 30 minutes?
A systematic review found that achieving cardiorespiratory fitness levels above this percentile of age-adjusted standards significantly reduces mortality risks.
What is the 20th percentile?
Alcohol can negatively affect this crucial recovery process that happens at night.
What is sleep?
Name a tool used to release muscle tension and improve blood flow in active recovery.
What is a foam roller?
To increase strength, lift at this percentage of your one-rep max (1RM).
What is 80-90%?
Rest periods of this length are optimal for hypertrophy between sets.
What is 90-180 seconds?
This physiological marker, often measured during exercise, is a better predictor of longevity than BMI.
What is VO₂ max
A drink commonly mixed with spirits, this low-calorie option is fitness-friendly.
What is soda water?
Replenishing glycogen post-workout primarily requires this macronutrient.
What are carbohydrates?
This type of grip involves holding the barbell with palms facing you.
What is a supinated grip?
This term refers to the gradual increase of stress placed on the body during exercise.
What is progressive overload?
Research has shown that moderate-intensity exercise can influence these appetite-related hormones, reducing hunger in males.
What are ghrelin and peptide YY?
Avoid consuming alcohol immediately after workouts for this reason.
What is to allow muscle recovery and glycogen replenishment?
Name the technique where you alternate between hot and cold therapy to reduce soreness.
What is contrast therapy?
This type of training involves lifting with explosive power, such as box jumps or cleans.
What is power training?
This type of contraction occurs when the muscle lengthens under tension
What is an eccentric contraction?
Mutations in this gene, which encodes a protein that inhibits muscle growth, can lead to extreme muscle hypertrophy.
What is the myostatin gene?
This is the primary impact of alcohol on workout recovery.
What is interference with protein synthesis?