Wellness Articles

The old axiom, “no pain, no gain,” is just that… old and outdated. Pain and soreness aren’t valid measures of the benefits of exercise.

Muscle soreness can occur with anyone who exercises, from a starting exerciser embarking on a new program to a conditioned veteran who is working at a greater intensity, frequency, and/or duration than the person is used to.

It frequently happens to well-trained people as they begin a new activity.

Muscle soreness may also be a result of overuse, which could eventually lead to injury. It’s important to listen to your body and seek treatment for injuries.

Meeting objectives as for developing strength or endurance needs to be the focus of any exercise program. Well-defined objectives guide results that you’re able to attain through gradual behavior change.

Examples - I want to be able to do 20 push-ups; I want to be able to run a 10K by the end of the year, etc. Goals are specific and measurable and can be useful in guiding any exercise program.

Soreness can be a consequence of working toward a training goal, but should not be a goal in and of itself.

Your development and achievement should be the personal trainer’s first concern.

A number of trainers feel the way a client looks or how much she / he can lift is a direct reflection of her or his ability. Does it make sense for you to have a conversation with your trainer about your concerns?

You could want to reference Picking and Effectively Using a Personal Trainer, created by the American College of Sports Medicine (ACSM).

Feeling lightheaded and/or dizzy, as if you’re about to pass out, are not normal reactions to exercise.

After an aerobic activity session, you ought to feel invigorated, not totally wiped out.

Your description sounds as though you’re working extraordinarily hard.

Do you eat anything before your physical activity? Are you drinking during your run or bike ride? How’s your overall fluid intake?

Although an precise diagnosis based on your description can’t be given here, these few suggestions may help avoid these feelings

• Make certain to eat a snack before exercise. If you have less than one hour before your session, fewer than 200 calories is advised. A piece of fruit and a couple of crackers work well for many individuals .

Your snack may be a bit bigger when you have two hours or so until your workout starts - one small plain bagel with jam, a piece of fruit and a yogurt, or two or three fig bars and a cup of milk or juice.

• Drink 16 oz. of fluid 2 hours before an event. This promotes hydration and allows enough time to excrete any excess liquid.

• Drink fluids during exercise. Weighing yourself before and after exercise can help determine your sweat rate, and how much you will need to drink.

o When you lose 1 lb. per hour - drink 4 oz. every 15 min

o If you lose 2 lbs. per hour - drink 8 oz. every 15 min

o When you lose 3 lbs. per hour - drink 8 oz. every 10 min.

o When you lose 4 lbs. per hour - drink 10 oz. every 10 min.

• If you’re exercising for longer than 60 minutes, add some fuel to your water with a sports drink.

These fluid replacement drinks include glucose and electrolytes (sodium and potassium) to help with fluid intake and absorption.

Talking with your healthcare provider is a good idea when these strategies don’t help.

Being properly fed and hydrated, as well as getting enough rest and watching your breathing as your exercise, should help make your workouts more productive.

The Achilles tendon attaches to the calf muscle and to the heel bone. the calf muscles and the muscles along the shin are needed to protect against shock in high-impact exercises. This muscle group is very strong and is used constantly.

Because of this, your Achilles tendon is put under a lot of pressure. the Achilles tendon handles forces that range from two to three times the body weight in walking, to four to six times the body weight in running and jumping.

When it’s overused, or when you continue to use it when it’s injured, inflammation of the Achilles tendon could lead to local degeneration and recurrent injury, which could result in a partial, or even a complete, rupture. It was very wise of you to take a break before slowly resuming exercise.

As you get back into an exercise routine, be certain that you follow up with your health care provider and/or a physical therapist to be certain that you are not doing any more damage to your Achilles tendon.

Stretching and strengthening exercises can definitely play a role in taking care of your body.

Do not forget that all stretching ought to be slow and static and that you ought to listen to your body - feel your muscles stretching, but stop when you feel pain.

Specific to the Achilles tendon and surrounding muscles, consider the following  

Stretch #1 - Calf Stretch

1. Stand about a foot from a wall, extend one leg behind you, keeping both feet flat on the floor, toes pointed straight ahead, and your rear knee straight and your front knee bent.

2. Move your hips forward, keeping your lower back flat.

3. Lean into the wall until you feel tension in the calf muscle of the extended leg.

4. Hold for 10 seconds, then stretch the other leg.

5. Repeat at least two more times.

Stretch #2 - Calf Stretch

1. Stand arm’s-length distance from a wall (or tree, or lamppost - whatever is handy and gives you support).

2. Be sure to put your hands on the wall, keep your back and your legs straight, and be sure your heels are flat on the floor.

3. Bend your arms and lean forward, attempting to touch your chest to the wall.

4. Feel the stretch in your calf muscles.

5. Hold it for a few seconds.

6. Relax and repeat at least two more times.

Stretch #3 - Achilles Tendon Stretch

1. Stand with one leg in front of you, slightly bent, and the other leg extended back.

2. Lower your hips downward as you slightly bend the knee of the extended leg.

3. Be sure to keep both heels flat on the floor and toes straight ahead.

4. Hold the stretch for 10 seconds, and then stretch the other leg.

5. Repeat at least two more times.

Note - This Achilles tendon stretch requires only a slight feeling of tension at the back of your ankle.

Also, make sure that you do not bounce, and that you stretch gently and completely.

Besides running and jogging, the Achilles tendon could be injured from any activity that has an impact component.

To help prevent injury to the Achilles tendon, consider exercises that put less stress on the Achilles tendon, such as bike riding and swimming.

Additionally, abnormal pronation and muscle imbalances may be a problem for a recurring inflammation of the Achilles tendon.

If you decide to get back into running, you need to have a physical therapist check out your running shoes to make certain they are not causing extra stress on your Achilles tendon and calf muscles.

Be sure that you always wear running shoes that aren’t worn out, and attempt to avoid uneven or hard running surfaces.

You could want to run on soft surfaces, such as running tracks, or soft trails without holes or ditches.

Cramping could be so frustrating, and as you said, uncomfortable. Regrettably, no one fully understands what causes muscle cramps.

Factors that contribute to cramping include dehydration, electrolyte imbalance, overexertion, and/or inadequate fitness/conditioning.

Is it possible that the sort of exercise you’re doing is a cause? Think about your exercise routine and examine your patterns.

Are you doing specific exercises that stretch the muscles in the buttocks? When so, how often and for how long do you participate in these exercises?

Could you change your programs to see when it’s the kind or amount of exercise that can be causing your muscle distress? You could also try adding stretching routines before and after you exercise.

It is interesting that your nighttime calf cramps disappeared when you introduced a sports drink as a post workout strategy.

That could lend a possible explanation - perhaps you’re dehydrated and/or have an electrolyte imbalance, in particular of sodium, potassium, and calcium.

A low sodium consuming plan, coupled with high perspiration losses or with persistent vomiting/diarrhea, can deplete your body of sodium.

Potassium deficiency is not likely to be the result of sweat loss; nonetheless, the result of both a sodium and potassium deficiency could be muscle cramping.

Some sports nutritionists will also cite a lack of calcium as a contributor to cramping.

Another approach could be to experiment with your eating plan - perhaps increase your salt (pretzels, olives, nuts, salami), potassium (bananas, oatmeal, potatoes), and calcium (milk, yogurt, fortified orange juice) intake to see when you notice any changes.

Additionally attempt to stay hydrated. Drink plenty of water, specifically in the hours leading up to a workout.

An easy way to check hydration is to notice the color of your urine. Clear, light urine reveals a more hydrated body than dark, orange urine. .

When these suggestions don’t work, your condition gets worse, or it’s severe enough to interfere with your daily life, it’s probably time to consult your healthcare provider.

The lower back is an area that is often ignored but frequently causes problems, particularly as the years go by. Strengthening exercises, in addition to stretching, help prevent injury and pain.

It’s important to focus on the lower back muscles in addition to those in areas that support the lower back. These include the stomach, hip flexors, and hamstrings (back of the thigh).

We will first concentrate on your lower back muscles. Begin by performing a front lying chest lift, a body weight exercise that involves no equipment at all

• Lying face down, place your hands (palms down on the floor) next to and even with your chest.

• Keeping your hips and thighs on the floor, lift your chest off the floor. Assisted slightly by your arms as you lift, your lower back muscles ought to be contracting.

• Be certain the back of your head is in an even line with your spine - do not tilt your head up or down.

• Pause briefly when your arms are straight and then return to beginning position.

• Build up to three sets of eight to twelve repetitions, taking short breaks between each set.

If you’ve access to a gym the low back machine permits you to raise resistance as you become stronger.

Try resistance exercises two or three times each week on non-consecutive days

• Sit on the seat with your legs secured and upper back in contact with the roller pad.

• Push the roller pad down towards the floor, contracting your lower back muscles. Your range of motion should be comfortable.

• Pause briefly and return to starting position gradually. Make certain to keep your arms relaxed and your head in a neutral position.

• Make certain to use a weight that permits you to complete two or three sets of eight to twelve repetitions.

You may stretch every day once you’ve warmed up your muscles. Stretch smoothly, as opposed to bouncing, which can cause  injury.

For maximum effectiveness, each stretch needs to be held for at least fifteen to thirty seconds.

Great lower back stretching exercises include

Double knee to chest stretch

• Lying on your back with knees bent, pull both knees off the floor toward your chest, holding legs behind the knees on the bottom part of your hamstrings. This stretch may be done with both legs together or one at a time.

Figure-4 stretch

• Lying on your back, with your head on the floor or mat and right knee bent, pull your right knee towards your chest.

• Then draw your knee across your body towards your left shoulder. Try to keep both shoulders on the floor or mat.

• Repeat with your left leg.

Cat/Cow stretch

• On your hands and knees, sag your back while lifting up your head.

• Alternate with arching your back and keeping your head down.

• Lean back onto your heels and hold, keeping your head down and arms extended.

Abdominal muscle-strengthening stretch

Correct form is the most important aspect of this exercise, which will support your lower back

• Lie face up with your knees bent and your hands placed loosely behind your head.

• Slowly curl your upper back off the floor while pressing your lower back against the floor. You should feel your abdominal muscles contracting.

• Pause briefly before returning to starting position. Try your best not to put pressure on, or pull, your head with your hands.

• Be certain to keep your breathing coordinated - exhale on the way up, inhale on the way down.

• Do not rush - do this exercise slowly and gradually.

Hip flexor stretch (a.k.a. Runner’s stretch)

Stretching your hip flexors can help alleviate stress to the lower spine

• Assume a lunge position, making sure your front knee is directly over your foot and ankle (your knee will be in the form of a right angle).

• With your weight supported by both hands touching the floor, press your hips towards the floor.

• Repeat on both legs.

Hamstring stretch (Straight leg raise)

This exercise will also help reduce stress to the lower spine

• Lying on your back, bend your knees and keep both feet flat on the floor.

• Raise and straighten your right leg without lifting your hips from the floor.

• Support your leg and increase your range of motion by placing your hands below your knee, around the back of your leg, and gently drawing your leg towards your chest while keeping it straight.

• Repeat with your left leg.

Hope these exercises and stretches keep you in tip-top shape and pain-free.

You can also choose structured exercises for strengthening your back. Yoga, for instance, is an great form of back strengthening physical activity.

Most  of the suggested stretches listed above are a part of poses and movements performed during a yoga session. Swimming is another excellent exercise for your back because the buoyancy of the water offers some support.

Also, notice your posture. What position do you spend most of your time in when you’re sitting, standing, and walking?

For example, does your job require you to sit at a desk throughout the day? If so, be aware of your posture.

Make certain the ergonomics of your work set up are optimal for your body.

If you’ve freedom to play with your workspace, consider using a balance ball as a desk chair even for part of the day.

Sitting on a ball demands your posture to be proper and numerous of your torso muscles to stay active.

A lot of  of us become sore when we start exercising. Common causes for the discomfort that results immediately or a day or two after exercise may include

• tiny tears in the muscle tissue and/or connective tissue surrounding the muscle

• fluid retention surrounding the muscle tissue

• muscle spasms

• overstretching

You certainly don’t want to cause more harm than good. Without an in-person evaluation, the exact reason behind your soreness can’t be determined.

As your soreness can’t be safely evaluated via the internet, specific recommendations can’t be made as to whether stretching would be appropriate under your current conditions.  

It is safe to say some soreness might be due to the new way you are using some muscles, though if any action causes sever pain you ought to stop the activity and seek guidance from your health care provider.  

Authorizing a day of rest between stretching and yoga activities can help your muscles recover and support your overall objectives.  When you’ve only minor muscle soreness, consider using static stretching.

Static stretching is a kind of stretch that’s recommended to alleviate muscle soreness. It involves holding a stretch for 2 minutes, resting for a minute, and then holding another 2-minute stretch.

To do this, position your body so that the joint involved is stabilized, placing the muscle at its greatest possible length.

For example, your knee needs to be straight, not bent, when you are stretching your hamstring muscles (located at the back of the upper leg).

Whether you carry out the stretch in a standing position, sitting upright, or lying on your back depends on your flexibility and how the stretch feels to you.

If you are going to stretch, always warm up in advance - like by walking for at least 5 minutes. (You can do this in place, if you don’t feel like walking around the block.)

Static stretching causes little to no muscle contraction, and definitely no pain. Avoid bouncing motions - they cause the muscle to contract, inflicting pain.

Since subtle changes in your body positioning can make a world of difference in the benefit you derive from a stretch, seeking specialist assistance on stretching is a good idea.

You can work with a knowledgeable Licensed Fitness Trainer or Physical Therapist.

To find a licensed personal trainer in your area, visit the American Council on Exercise web site. Consult with your primary healthcare provider about getting a referral to a physical therapist.

Muscle powders have been around for years and the ads are no longer in just muscle mags. the ads can now be seen during sports shows, especially televised body building competitions.

They’re so convincing that it is hard to believe they don’t help build muscle any faster — but they don’t.

Although additional calories are needed whenever you markedly increase your exercise routine, the increase does not need to come from only protein, which is what a lot of the labels on the muscle powders imply.

The actual need for protein only goes up about 10 to 15 grams per day (and that is for a serious five to six day split routine!).

The calories should actually come from complex carbohydrates, such as beans, potatoes, and whole grains. Do not forget, the calories that you do not use will be converted and stored as fat.

Despite what all the late night infomercials tell us, fat and muscle are two distinctly different tissues and one cannot be turned into the other.

Muscle will always be muscle and fat will always be fat. As to the second thought you mentioned, one pound of either is exactly that - one pound.

It’s indeed a myth that fat cells can change into muscle. You can burn fat and build muscle, but a fat cell will never turn into a muscle cell.

Body fat is a storage place where our body puts extra energy when we consume more calories per day than we burn.

If someone continues to consume more calories than she / he needs, the size of their existing fat cells increases.

When we “burn fat” we are actually shrinking the size of our fat cells by using the energy that has been stored there.

There are also have a fixed number of muscle cells so when we are building muscle the individual muscle cells are increasing in size (bulking up).

Over time, you are able to gain muscle mass through a selection of activities including lifting weights and other forms of weight training.

If your main goal is to bulk up, you’re likely increase your muscle mass which can increase your overall weight. Don’t forget that your weight also depends on what you eat and when you’re doing other types of exercise.

For  instance, when you’re doing lots of cardio, then you may ultimately lose fat and decrease your weight.

Instead of stepping on a scale, you may want to consider measuring your body composition.

Methods to assess body composition (lean body mass vs. fat body mass) can help give you a more exact idea of what comprises your body.

You can always speak with a Registered Dietitican or a trainer to help determine the weight and exercise plan that’s right for you.

Glycogen is a carbohydrate stored in the muscles and liver and is critical for sustaining exercise over long periods of time.

When levels of glycogen are low, you can feel sluggish, weak and tired. During exercise, muscle glycogen is used as a source of energy for the specific muscle in which it is stored.

The rate at which muscle glycogen is depleted is dependent upon the kind of exercise (higher intensity workouts depleting glycogen stores faster than lower intensity sessions) and the frequency of workouts. Eating complex carbohydrates before and after your workouts will increase the amount of glycogen stored, enhancing future workouts.

It may also be beneficial to add some protein to your post-workout snack, as emerging evidence suggests that protein and carbohydrates combined may actually help with glycogen replacement.

A snack after a workout will provide some carbohydrate necessary for glycogen replenishment. Different individuals may have different preferences on what’s satisfying.

What kind of food or beverage will your body tolerate after a workout?

Do you want a solid snack, a protein smoothie, or a couple pieces of fruit? Would you prefer a sports drink with electrolytes?

No matter what your choice, it’s always good idea to replace the energy you have expended with a healthy snack while also maintaining a balanced diet throughout the day.

It might be helpful for you to spend some time with a nutritionist to determine your specific needs. A personal trainer can help you understand your entire workout from warm-up to recovery.

Recuperation of muscle fibers after an intense workout goes beyond replenishing glycogen stores. In addition to proper nutrition, a resting period in between workouts helps decrease the risk of injuries.

Muscle soreness can happen to any of us at any time. It typically always happens to people who are just starting an fitness program, but can also happen to trained exercise enthusiasts who overload excessively, or who change from one activity to another, or work the same set of muscles in a new and different way.

You could want to be certain you’re providing ample time for your muscles to recover from lifting - typically forty-eight hours. This means that your strength workouts should be every second or third day.

If you have to lift every day, do not work the same muscle groups, or work opposing groups and secondary muscles. For  instance, work chest and triceps one day, back and biceps the next.

Although at one time lactic acid was believed to be involved in muscle soreness, exercise physiologists no longer believe this is so. Lactic acid is long gone from the muscles before soreness occurs.

Soreness might be caused by several factors, including small tears in the muscle fibers or connective tissue, muscle spasms, and perhaps over stretching.

It’s also known that eccentric muscle contractions and, to some extent, isometric contractions cause more soreness than concentric ones.

As a reminder, in a concentric contraction, the muscle shortens as it overcomes the resistance, as in an upward curl with a weight.

Lowering the weight, as the muscle acts to oppose gravity, lengthens the muscle and this is an eccentric contraction. an isometric movement is one in which the object is too heavy to move, even though muscle force is being applied.

To prevent soreness, do not overload, but gradually increase the amount of weight or number of repetitions you do.

Provide yourself time between sets… one to three minutes, and include warm-up and cool-down stretching exercises also to your lifting.

Eating a healthful snack after exercise can also be a no sweat way to help your muscles to recover and prevent soreness.

Try to do this from 15 minutes to an hour after your workout has ended, and pick carbohydrate and protein-rich foods such as peanut butter on toast, slices of turkey breast or cheese on a bagel, or some milk and a banana.

Because your muscles can only store about an hour’s worth of carbohydrates (in the form of glycogen), it is important to replenish that as soon as possible.

The protein will help to maintain and rebuild your muscle cells, and based on how much you are eating, can also be used in increasing the size of your muscles.