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04th
February 2012
Fit4Life – The
New Year Revolution (cont’d)
This is the fourth in a series of articles intended
to expose our readers to pertinent information
regarding their fitness efforts. It is produced
mainly on the basis of research done by Rodriguez
“Rodja” Constantine, owner of REPTS
(Registered Exercise Professionals & Therapists).
Rodja has over 20 years experience in the field.
DELAYED ONSET MUSCLE SORENESS
- DOMS -
The “After Burn”
WHAT IS IT?
Delayed Onset Muscle Soreness, commonly called
DOMS, is described as muscle pain, soreness
or stiffness that usually occurs 24 to 48 hours
after working out. It generally peaks around
the 24 hour mark and can last for 3-4 and in
some severe cases even days after.
CAUSES: According to research, the causes are
not fully understood but are theorized to be
due to small micro-tears of the muscle fibres
and are thought to be related to certain types
of muscle contractions. It was once thought
that the pain was due to latent lactic acid
build-up in the muscles, which is completely
untrue. The severity of the pain is not necessarily
related to the severity of muscle damage but
it does depend to a large extent on the type
of exercise, the duration and the intensity.
It is understood that eccentric muscle contractions
can cause the most severe soreness.
An eccentric muscle contraction is a type of
muscle activation that increases tension on
a muscle as it lengthens. Eccentric contractions
typically occur when a muscle opposes a stronger
force, which causes the muscle to lengthen as
it contracts. Common exercises that cause an
eccentric contraction include going down stairs,
running downhill, lowering weights and the downward
motion of squats, push-ups or pull ups.
TREATMENT: Depending on the level of soreness,
working out the next day is ok and can actually
help relieve the stiffness. This might be seen
as part of that whole “no pain, no gain”
school of thought. However, you should take
it easy and not overdo it especially with leg
exercises. Warm up well beforehand and perform
some light sets before the real sets. Stretching
can also be very beneficial in relieving the
soreness. I can’t stress warming up and
stretching enough as I haven’t seen much
of these two activities during my days in the
local gyms. And remember that you don’t
have to wait for DOMS to occur, as both warming
up and stretching can help to reduce the duration
of its occurrence. For severe soreness, icing
and massaging the affected areas can also help.
You can also just wait it out as it will simply
go away after a few days.
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PREVENTION: Most
people experience some level of DOMS after
beginning a workout programme, or performing
an activity that they have not participated
in for a while, as it is a common response
to increased levels of exertion. It can be
avoided by taking it very gradually when beginning
a programme and progressing with very small
increments. As the body adapts to exercise
so too it should adapt to the response to
increases in exertion levels. Contrary to
popular belief once you have been working
out for a few weeks you should not continue
to experience DOMS after your workouts. The
old saying of “no pain, no gain”
does not hold true. If you completely change
your program and start something very different
then you will experience a certain amount
of soreness but not the same levels as when
you first began your programme.
Not feeling any soreness after working out
does not mean you are not working out hard
enough or that you have plateaued. It just
means that you have both adapted to this level
of exertion and also your body has adapted
to the pain response related to exertion.
It is ok not to feel stiff or sore after working
out. Just take it as a sign that you’re
getting stronger and fitter and fitter…
Next week: AVOIDING PLATEAUS: Switching Up
Your Workkouts and Speeding Up Results. So
stay tuned.
In the mean time, here is the fourth in a
series of Fit4Life weight loss routines to
perform at home or at your current gym. This
is a 12 week plan that combines cardio-cross
training, intervals and high-intensity strength
training workouts to help you shed unwanted
pounds, trim excess body fat, and sculpt a
lean body. Each week the workouts get progressively
challenging to keep you motivated toward your
fitness and weight loss goals. Each workout
should be performed in sequence with one day
of rest in between and each should eventually
be completed within 30 to 45 minutes. This
programme is FREE and available by email to
all readers. Personalized programmes are also
available. Please email your request (FREE
Weight Loss Programme or personalized programme)
to reptsfitness@gmail.com. You may also contact
Rodja via BBM (244A7EA1) for information or
advice regarding your fitness efforts.
Rodriguez”Rodja” Constantine is
a Certified Personal Trainer, Fitness Consultant
and owner of REPTS ( Registered Exercise Professionals
& Therapists), a Health & Wellness
studio located in Rodney Bay adjacent to the
Gross Islet bound Rodney Bay bus stop. Rodja
has over 20 years fitness experience and through
REPTS offers all inclusive upgradeable wellness
packages (Personal and small Group Training,
Body Analysis Nutrition Counseling and Planning,
Massage Therapy, etc.) for one affordable
monthly fee. Rodja also designs long term
fitness plans and short term workout routines
for use at home, your current gym, or when
traveling. We invite you to visit REPTS for
a free consultation and a tailored programme
that will best help you achieve your fitness
goal. You may call at anytime at 758-722-3763
during business hours (5am – 10pm) to
schedule an appointment.
Please
comment respectfully and responsibly as we
reserve the right to remove any comment we
consider inappropriate. Refrain from personal
attacks and using any offensive language.
Discuss
Story
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