How do you guys handle exercise after long work days?

JBanx256 wrote: »

heybales wrote: »

So if you are getting a good enough workout in (that's debatable with what you've shared) that requires the normal 24-48 hrs of recovery/rebuild - you are killing that by trying to have another tough leg day basically. Recovery cardio is indeed great, another hard workout ....

https://www.frontiersin.org/articles/10.3389/fphys.2018.00403/full

There was a fantastic meta-analysis by Greg Nuckols in the June 2018 issue of Monthly Application in Strength Sports (MASS) where they compared research data from over 99 studies, "includes 80 studies assessing DOMS, 17 studies assessing perceived fatigue, 19 studies assessing inflammatory markers, and 37 studies assessing proxies of muscle damage. Recovery interventions assessed included active recovery, stretching, massage, massage + stretching, electrostimulation, compression garments, water immersion, contrast water therapy, cryotherapy, and hyperbaric therapy."

I can't link to the actual MASS article because it's password-protected, but I'll copy/paste two relevant tidbits here:

"Active recovery, massage, compression garments, immersion, contrast water therapy, and cryotherapy all significantly reduced DOMS, while stretching, electrostimulation, and hyperbaric therapy had no significant effects. Of note, massage was the most effective intervention for reducing DOMS."

"This meta-analysis paints a pretty muddy picture for active recovery. On one hand, it was one of the most effective strategies for reducing DOMS, but it actually slightly increased perceived fatigue 24 hours post-training, on average (though the confidence interval for perceived fatigue was really wide). This meta-analysis also doesn’t do stretching any favors: While stretching continues to be a popular post-workout recommendation (with people claiming it will reduce soreness), it didn’t have any effect on either DOMS or perceived fatigue."

People try to use hyperbaric chambers for DOMS? The world is a crazy place.

I only work out after work, 8 and sometimes 10 hour work days. I just do it, because I need to sleep in as long as possible in the morning. BTW, I am single with no responsibilities except moi.

NEVER sacrifice sleep for workout. I used to do it and it was not sustainable and very stressful on your body especially since you are already stressing it with a diet. When life get’s crazy busy my personal care priorities are sleep >> workout >> diet

I put it on my calendar and just go