Archives

Dealing with Muscle Soreness and Pushing Forward

One of the biggest hurdles when it comes to exercising is the aches and stiffness you feel roughly around 24 hours after your workout.
This is known as delayed onset muscle soreness (DOMS).
The symptoms are usually pain in your muscles when you move and your muscles may feel weak and tender.
This is normal and nothing to be worried about. Women who have led sedentary lifestyles for a while will experience this in the beginning. In fact, both genders are susceptible to DOMS and it is part and parcel of working out.
Over time as your body gets used to the activity, you will not become sore unless you increase your training load and intensity. As long as your training is hard and there are micro tears in the muscle fibers, there will be pain.
You must be able to distinguish the difference between muscle soreness from cramps or muscle strains and pulls. DOMS is just discomfort that arises from inflamed muscles that are healing. Your body will not be in pain if you’re not moving. Muscle soreness is felt only when you move.
Cramps, however, are sudden pain spasms that arise due to a contraction of muscle fibers. The best way to treat cramps is to stretch the muscle. Massaging and stretching a cramped muscle will ease the pain.
The same does not apply to muscle soreness. Stretching before workouts, muscle rub creams, massages, ice baths, etc. cannot prevent muscle soreness. They may provide temporary relief but you will still need 2 to 4 days for your muscles to heal.
It can be discouraging in the beginning when you embark on a training program and plan to exercise regularly but after one workout, you can’t move without groaning for a few days. You’ll need to rest till you’re healed.
The best way to prevent this is to make your first few sessions light. The goal is to just do a few of the exercises and use light weights. If it’s cardio, don’t go all out and give your maximum effort. Just stick to a slow or moderate pace.
Even short 15 or 20 minute sessions will suffice in the beginning. This will prevent your muscles from being too sore the next day. Always ease into your training regimen slowly. By slowly and gradually increasing your intensity and training load, you’ll be giving your body time to adapt to the demands placed upon it.
Many women are eager to lose the weight fast or get fit overnight and they try to give it their best. Common fitness mantras like ‘Go hard or go home’ and ‘No pain no gain’ do not help here.
These motivational quotes are best used by athletes and people who train often. When you’re just starting off, do go slow. Slow progress is better than no progress.
In the event that you still have muscle soreness, you can try soaking in a tub of water with Epsom salts or you can try over-the-counter muscle rubs. These will provide temporary relief.
If you’re experiencing muscle soreness in your legs, you can always focus the day’s workout on your upper body and vice-versa. There’s no need to skip a workout if just one part of your body aches. You’ll feel satisfied knowing that you at least got something done for the day.
However, if your entire body aches and this can occur when you do full-body workouts, you can rest or go for a slow walk. Resting and recovery is just as important as activity. It doesn’t mean you’re off track. Even a tiger crouches before it leaps.
So, don’t feel dejected and quit just because your first few sessions are causing you pain. Maintain a positive mindset and keep pushing forward knowing that pain is weakness leaving the body. Approach your training in a gradually progressive manner and you’ll be just fine.

Dealing with Muscle Soreness and Pushing Forward

Latest Update: Thursday, November 26, 2020

HIIT – High Impact Interval Training Infographic 001

HIIT - High Impact Interval Training Infographic 001

HIIT – High Impact Interval Training Infographic 001

HIIT - High Impact Interval Training Infographic 001

HIIT – BURPEES

Do “BURPEES” for 45 seconds and then rest for 15 seconds.

HIIT – MOUNTAIN CLIMBERS

Do “MOUNTAIN CLIMBERS” for 45 seconds and then rest for 15 seconds.

HIIT – JUMP SQUATS

Do “JUMP SQUATS” for 45 seconds and then rest for 15 seconds.

HIIT – PUSH UPS

Do “PUSH UPS” for 45 seconds and then rest for 15 seconds.

HIIT – LUNGES

Do “LUNGES” for 45 seconds and then rest for 15 seconds.

HIIT – HIGH KNEES

Do “HIGH KNEES” for 45 seconds and then rest for 15 seconds.

HIIT – PLANK

Do “PLANK” for 45 seconds and then rest for rest for two minutes.

REPEAT 3 TIMES OR 4 TIMES
[depending on your level of fitness]

Latest Update: Thursday, November 26, 2020

Health Benefits of Weight Training

weight training for women

People lift weights for various reasons. Some people lift weights to build strength and endurance, improve their health, while others just want to look good. Whatever the reason, the health benefits of this exercise are just overwhelming. There are two basic types of weight lifting that produce different results. These principles become important for individuals who are training for certain sports. Exercisers who want to develop strength may train with heavy weights with fewer repetitions. On the other hand, individuals who want to develop muscle endurance may use light weights and more repetitions. Whatever the effect, heavy and light weight training may bring health benefits to anyone who engages in it.
weight training for womenMedical studies show that light weight training may reduce the development of osteoporosis, an ailment that may cause brittle bones. This is possible because strength training may increase bone mass and decrease the possibility of osteoporosis. Lifting weights may also improve one’s balance and range of motion, help prevent exercise-related injuries, and help lose weight and keep them off.

Other health benefits of light weight training

May include the following:

Develop strong bones. Strength training increases bone density and reduces the risk of osteoporosis.
Control your body fat. As you lose muscle, your body burns calories less efficiently — which can result in weight gain. The more toned your muscles, the easier it is to control your weight.
Reduce your risk of injury. Building muscle protects your joints from injury. It also helps you maintain flexibility and balance — and remain physically independent as you age.
Boost your stamina. As you grow stronger, you won’t fatigue as easily.
Improve your sense of well-being. Circuit training can boost your self-confidence, improve your body image and reduce the risk of depression because it promotes the excretion of hormones called endorphins. Many professionals call this effect the “runner’s high.”
Get a better night’s sleep. People who strength train regularly are less likely to struggle with insomnia.

Injuries that may be developed from weight lifting are inevitable. These injuries can be treated with rest, medication, and physical therapy. One popular medication that is used to alleviate pain caused by injuries is Tramadol, a synthetic pain reliever that has gained the approval of many doctors across the United States. It works by binding the receptors of the brain which are responsible for transmitting painful sensations throughout the body. Several medical studies show that this medication has a low abuse rate compared to other pain relievers. In addition, Tramadol side effects are milder compared to other pain relieving drugs out in the market. These side effects may include nausea, constipation, dizziness, headache, drowsiness, and vomiting. Individuals should consult their doctors before taking this medicine. Though Tramadol side effects are mild and bearable, may not be used by individuals with certain health conditions and medical history. This drug may also interact with other drugs which may lead to development of more unwanted side effects.

Before engaging in fitness programs weight training, individuals who want to improve their health are encouraged to seek the advice of doctors and other health specialists. They may devise an exercise program and diet that are appropriate for one’s health needs. Understanding weight training of physical activities may lead to improved overall health and well-being.

Health Benefits of Weight Training

Latest Update: Thursday, November 26, 2020