004: Exercise Recovery Modalities

Ever feel like you went a little too hard in the gym? Morgan,
Joseph, and Anabel discuss proven methods to effectively recover
from training. [00:20] Did Anabel survive  Joseph's
quad-dominant leg day? [03:00] Labor Day Plans [04:20] 75 Hard
[07:25] Recovery Modalities: Least Likely to Help to Most Effective
[08:50] Least Likely to Help: Cryotherapy, Cupping, Scraping, Foam
Rolling, Percussion Therapy [20:00] Most Effective: Movement,
Sauna, Ice Baths, Sleep, Hydration/Nutrition [45:15] Takeaways
Studies and Mentions: 6-second eccentric movement (negative) for
hypertrophy.
https://joshstrength.com/2019/01/eccentric-moves-for-building-muscle/
The effects of cryotherapy on pain and function in individuals with
knee osteoarthritis: a systematic review of randomized controlled
trials.
https://journals-sagepub-com.libproxy.lib.csusb.edu/doi/pdf/10.1177/0269215519840406
A systematic review of manual therapy techniques, dry cupping and
dry needling in the reduction of myofascial pain and myofascial
trigger points. https://www.ncbi.nlm.nih.gov/pubmed/31563367 A
Meta-Analysis of the Effects of Foam Rolling on Performance and
Recovery.
https://www.frontiersin.org/articles/10.3389/fphys.2019.00376/full
Dr. Rhonda Patrick @foundmyfitness Sauna Benefits.
https://www.foundmyfitness.com/topics/sauna#health-benefits-associated-with-sauna-use 
Ice Water Immersion as an Additional Method in Physiology Recovery
in the Sport. https://openaccesspub.org/article/898/ipj-18-2465.pdf
A New Mathematical Approach to Explore the Post-exercise Recovery
Process and Its Applicability in a Cold Water Immersion Protocol.
https://journals.lww.com/nsca-jscr/Abstract/2019/05000/A_New_Mathematical_Approach_to_Explore_the.14.aspx
Poor Recovery and Increased Muscle Breakdown: Insufficient Sleep
Part 2!
https://www.strongerbyscience.com/poor-recovery-and-increased-muscle-breakdown-insufficient-sleep-part-2/
Nutrition.
https://www.eatright.org/fitness/training-and-recovery/building-muscle/strength-building-and-muscle-mass
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