July 28th, 2008 — exercise, injury, wellness
Delayed Onset Muscle Soreness, or DOMS as it is known in the weight lifting community is a serious problem for most lifters. It can actually effect a wide variety of people, even if you never lift weights and it is a real problem for thousands. However, DOMS doesn’t have to occur and there are steps you can take to avoid it. Let’s take a look at what DOMS is exactly and how to prevent it.
DOMS refers to a pain that presents itself long after a workout is finished. Typically, this ranges from a period of 12 to 48 hours after lifting or a strenuous workout. The pain is usually intense and debilitating. You may not be able to walk or perform your usual activities. If you’ve ever done too many sit ups and lived to regret it at lunch the next day, you’ve had DOMS. It is common and most of us go through it when we first start a new workout plan.
It is definitely a sign that you overexerted, but it is also a sign that your body is beginning to adapt to a new and more strenuous routine. That doesn’t help much when you’re doubled over, but it is a sign that you’re doing something and your body is definitely feeling it. So, how to avoid or at least lessen the effects of DOMS? Let’s find out!
First and foremost, to avoid DOMS, you have to stretch before, you have to stretch during and you have to stretch after your workout. The key is staying flexible and keeping those muscles warmed up. If you end a big workout and immediately stop moving, you’re increasing your chances of having DOMS. If instead you spend ten minutes in a cool down stretch, you’ll be more likely to avoid it.
Next, the 10% rule definitely applies here. Never increase your workouts by more than 10%. Gradually work into new exercises and longer durations. Your body will thank you and you won’t have to deal with DOMS on a regular basis. Avoid doing too many reps and if necessary, you may want to consult with a trainer to develop a plan that will work best for your current condition.
If you already have DOMS and you’re looking for relief, here are a few quick tips. Gentle massage is very effective at removing pain, but you will need to avoid any strenuous activity while you’re feeling the pain. This will not be hard especially if your DOMS is severe. OTC pain killers can help, but stick to low doses of aspirin or ibuprofen. Stay away from acetametaphine. Warm and moist heat can also be very effective in treating DOMS, but some people respond better with icing. Do what feels best and find the right combination for your own recovery.
DOMS happens to most of us and although it is painful, it does go away in about three days or so. It’s a sign that you need to scale back a bit and remember your stretches.
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June 12th, 2008 — exercise, moderation, snacking, wellness
Dieting can be very stressful in many ways. It's never easy to start depriving yourself of food, and you'll undoubtedly experience not only physical stress but some emotional stress too. While it's hard to completely avoid all stress in your life, there are ways that you can make your diet less stressful. By using these techniques, you can be assured that you're not setting yourself up for failure. By removing the stressors from your diet, you'll be able to stay on track and get healthy.
Tip 1 -
Don't pick a diet that is going to deprive you. While the word diet is synonymous with deprivation, it doesn't have to be. So many people set themselves up for failure by picking a diet that is simply to hard to maintain. The main key is reducing the overall amount of calories that you're putting in to your body and increasing the amount of exercise. If you're not getting the right kind of fuel, you won't be able to exercise. Instead of picking a severe diet at first, go with one that is going to be easier. You'll be able to ramp up your efforts once you start to see results.
Tip 2 -
Understand that sometimes snacking is necessary. If you work long hours, chances are you're going to get hungry between lunch and dinner. Too many people beat themselves up about snacking and get all stressed out. The key is not avoiding snacking, the key is finding the right kind of foods to snack on. Instead of that high calorie candy bar, pick a treat that has a lot of protein in it, such as low fat cottage cheese. Your body may be telling you it needs sugar to keep going, but what it really needs is some protein to create real fuel. There are times when you simply run out of fuel, but don't put just any kind of fuel in your tank. By filling up with the right fuels you'll be able to de-stress and keep going longer.
Tip 3 -
Pick an exercise program you can maintain. Beating yourself up because you can't keep to an hour a day of heavy aerobics is not only stressful, it's unhealthy. You're not going to be able to run a marathon overnight. Stick with a small amount of exercise at first, until you start to build up your energy. Instead of a full hour, try a half hour for the first few weeks. It may take a bit longer to see results, but you're building a firm foundation for success.
The key is finding ways to avoid beating yourself up on your diet. We are usually our harshest critics and it becomes all too easy to succumb to that little voice that tells us we can't do it. By circumventing that voice and starting small, you'll be able to get over your diet stress and start seeing real results. A healthy diet takes work, and changes won't happen overnight.
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September 8th, 2007 — Meals
Coffee and cream for breakfast.
Chicken tiki marsala and palak paneer (saag paneer) for lunch.
No carb homemade chicken soup for dinner.
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September 7th, 2007 — Meals
Reduced fat salami and coffee with cream for breakfast.
Pulled pork and a salad for lunch.
Hotdog for dinner.
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September 6th, 2007 — Meals
Reduced fat salami for breakfast.
Ahi and avocado for lunch.
Hotdog no bun for snack.
Turkey breakfast sausage for dinner.
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September 5th, 2007 — Meals
Espresso and heavy cream for breakfast.
Gyro meat and tsatsiki for lunch.
Cheddarwurst for dinner.
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August 4th, 2007 — Meals, motivation
I cheated on my diet for the first time tonight. I know I am weak, but how can I resit the best margaritas known.
El Charro in Cocoa, FL. I am visiting my FL and went to El Charro tonight with my sisters... I know that they have the best margaritas. I couldn't help myself... They were very good.
Other than the margaritas I did stick to my diet today.
Atkins peanut butter bar for breakfast.
Blacked shrimp for lunch.
Marbles special for dinner. (Grilled Chicken).
I am now back on my diet hard core...
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August 3rd, 2007 — Meals
I am a creature of habit...
I went to St John's Seafood for lunch. Blackened Shrimp. Broccoli and Green beans.
For dinner... Outback. This time I got Alice Springs Chicken, Salad, and Lobster Tail.
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August 2nd, 2007 — Meals
Today being my first full day of vacation... Here are my meals...
Atkins peanut butter bar for breakfast.
Blackened shrimp, green beans, and broccoli for lunch
Porterhouse, salad, and broccoli for dinner.
I think a key point here is broccoli with butter is GOOOOOD.
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August 1st, 2007 — Meals
So I made it. The red eye was brutal. I havn't had a chance to exercise, but here are my meals on day 1.
Steak and eggs for breakfast.
Couple of slices of peperoni for lunch.
Alice Springs Chicken, broccoli, house salad, and a lobster tail for dinner at Outback Steakhouse.
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