Tear Down/Build Up: Why You Underestimate the Importance of Recovery After Training.


It’s time for you to understand the magnitude of stress your body endures when you train.

Your body responds to the stress of exercise in a tear-down/build-up cycle. Keeping in mind that our daily routines, themselves, are certainly filled with stress (with physical consequences), consider this: “Exercise represents one of the highest levels of extreme stresses to which the body can be exposed. For example, in a person who has an extremely high fever approaching the level of lethality, the body metabolism increases approximately 100% above normal; by comparison, the metabolism of the body during a marathon race increases to 2,000% above normal.”  This is from an article in Exercise Physiology, authored by Amer Suleman, MD, Chief Editor, updated 7/03/2013. To put it into perspective; you didn’t just ‘have a workout’– you pushed your body, and all its systems, to the edge! Extreme exertion during single rep max lifts can spike blood pressure levels above 300/300! Once in a while you might push your favorite set of wheels beyond normal, but you’re not going to enter a 24 hour endurance race 3 times a week! Understanding this degree of personal physical punishment should give you reason to reevaluate the importance of recovery in your routine.

After the stress of the workout, things need to be repaired and put back to normal. “Restoration of muscle glycogen is accomplished through diet and may take several days, depending on the intensity of exercise.” It is at this point, of course, that providing the essential nutritional elements in the context of sufficient sleep is even more critical. For many, muscle soreness is a key element in determining sufficient recovery.

Now, Let’s add training intensity to the mix. If you’ve always believed that you must do multiple sets of every exercise, look at the evidence from this article, along with suggested recovery periods.


Let’s say that in your resistance training you’re doing a set to exhaustion with a fair amount of reps. The muscle group has obviously been worked hard. What is the Incremental increase in strength/bulk/endurance by doing more sets? If you’ve achieved 85% of the gain in one set (probably more if done to exhaustion; again, purely hypothetical), how many more sets are necessary? At what point have you reached diminishing returns? The answers to these questions vary greatly between a natural athlete and one training with steroids and/or growth hormones: two very different worlds. It’s not just the phenomenally rapid strength gains that make steroids so functional, it’s also the rapid recovery which speeds progress.

If you’re seeking to improve aerobic capacity, and 90% of the aerobic benefits are gleaned in 20 minutes (hypothetical), what’s the benefit of doing an hour? Is it possible, in the long term, that this incremental benefit is far offset by harm caused from the additional pounding of the knees?

Ideally, the best training program is a delicate balance between training, nutrition, and recuperation that accomplishes your fitness goals. The advice that you will receive regarding training can only be individualized effectively by you.

That, without a doubt, requires diligent efforts to understand the feedback you feel during and after training; and along with it, making the appropriate responses.

To Your Health and Fitness,


Note: Latest news on Moderate vs Extreme Exercise. Must read and evaluate for your goals:

Lifting and high blood pressure:

The Senior Health and Fitness Blog by Steven Siemons is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

Would you like to see the latest important senior health and fitness news, focused on our interests, with just one click?

See what I’ve created just for you…hit the Pinterest Bar below to to see today’s breaking Senior Health News Updates …Your only source for senior health news in one place! In between blogs, this is where you’ll find me: bringing it to you! Try it with your morning coffee.

“It’s About You… It’s About Time!”

Published by

Steven Siemons

Promoting Health, Fitness and Wellness as a Lifestyle. Changing the look of Senior fitness one rep at a time.

2 thoughts on “Tear Down/Build Up: Why You Underestimate the Importance of Recovery After Training.”

  1. After looking at a handful of the blog posts on your blog, I honestly like your way of writing a
    blog. I added it to my bookmark site list and will be checking back
    soon. Please visit my website too and let me know your opinion.

Thank You For Sharing

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s