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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 12-01-2014, 11:58 AM   #1
Maurice Mayfield Jr
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Recovery help

I'm 41 and workout 5 to 6 days a week 3 on 1 off but I have ben feeling beat up lately ! Does anyone out have the same problem plus my workout partners are in there 20's and seem to never get TIRED!!!! I feel like I spend more time try to heal!!
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Old 12-01-2014, 12:06 PM   #2
Luke Sirakos
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Re: Recovery help

I am in my late 20's and 3 on 1 off would wreck me if I am training hard. I don't like to workout more than 4 days a week personally and the only way I would do more is if I had very specific training needs and programmed accordingly.
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Old 12-01-2014, 08:52 PM   #3
Colin McLafferty
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Re: Recovery help

Maurice,

How thorough is your warm up and cool down? I find that as I get older, I need to dedicate a full 10 minutes to warming up to have better recovery. It sucks but is necessary. My post might help you too, since it covers every area you need to ensure proper recovery WFS http://www.thestrengthbase.com/blog/...art-4-recovery
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Old 12-02-2014, 06:32 AM   #4
Brendan McNamar
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Re: Recovery help

3 on 1 off = 21 workouts in 28 days

3 on 1 off, 2 on 1 off = 20 workouts in 28 days

2 on 1 off = 18 workouts in 27 days

2 on 1 off, 2 on 2 off = 16 workouts in 28 days

Find what works best for you. Make sure you are eating well and sleeping 7.5 to 9.0 hours a day.

Be sure you are following intelligent programming.

I have found after 40 my body can't keep up with what my mind wants to do.
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Old 12-02-2014, 07:07 AM   #5
Alex Burden
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Re: Recovery help

Its all about planning and giving yourself time off to recuperate.

I am 45 and I train 4 days a week on average 1-2hrs on training days... yeh I am not 20 anymore but I train just as hard as them on any day of the week.

There is nothing wrong taking 3-4 days off now and then to give your self time to heal. Now and then I take a few days off.... not planned just now and then... does wonders
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Old 12-02-2014, 09:15 AM   #6
Maurice Mayfield Jr
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Re: Recovery help

Thanks guys I needs to plan more rest days maybe 3 on and 2 off . I have been training for my 1st ever competition so I have been maybe over doing it also! Trying to change how I eat as well but I see I really need more rest .
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Old 12-02-2014, 09:58 AM   #7
Scott Simmonds
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Re: Recovery help

I'm 54 and understand your pain!

A recovery plan is as important part of your overall training plan.

What helps me:

Eat clean
I train hard one day - active recovery the next
A solid warmup program - at least 45 minutes before a training session
Lots of water drinking
Good quality sleep - 7 hours at least

I've become fanatical about my sleep - no computer/smart phone after 7:00, no TV after 8:30, to bed each night at 9:30 - eye shades, white noise in bedroom, bought a great bed, experimented with different pillows...

I've experimented with compression clothes after workout and while sleeping. Mixed results for me.
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Old 12-02-2014, 10:05 AM   #8
Maurice Mayfield Jr
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Re: Recovery help

I need more sleep for sure I get about 6 hour top I need to find a cool down plan I get done with the WOD and go home! I have started drinking more water and creel oil also.
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Old 12-03-2014, 01:00 AM   #9
Dare Vodusek
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Re: Recovery help

Try with ZMA prior to bed.
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Old 12-03-2014, 08:08 AM   #10
Shawn M Wilson
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Re: Recovery help

I'm almost 40 and deal with the same issues (oh to have a 20 year old body and a 40year olds wisdom)

Sleep, stretching and results from at large nutrition has done wonders for me.
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