This is another 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, who’s a Fitness Consultant, the owner of REPTS (Registered Exercise Professionals & Therapists).
Taking the Edge off Post-Workout Pain
Your Monday night workout is killing you—on Wednesday. Yep, one of the few downsides to a great workout is the muscle soreness you might experience the next day—or even the day after that. It’s even more likely when you’ve passed up the gym for more than a few days, or you’re working a body part particularly hard.
That soreness, in fitness circles, is called delayed onset muscle soreness, or more simply, DOMS. Here’s how to curb it.
DOMS usually shows up around 24 to 48 hours after the workout that causes the symptoms. Typically, the 24-hour mark is the peak of the discomfort; however, the symptoms can last for three to four days, or even longer. The cause of DOMS is not fully understood; however, according to the American College of Sports Medicine, “most believe soreness develops as a result of microscopic damage to muscle fibers involved in exercise.” And contrary to a longstanding belief, it has nothing to do with a build-up of lactic acid in your muscles.
Ease into Your Workout
Since DOMS is likely caused–at least in part–by the very muscle damage that leads to strength and fitness gains, there is little that can be done to fully prevent the condition. However, research has shown that if you gradually build up to a more intense level of exercise, you’ll reduce your soreness, while still gaining the benefits. Rather than diving right into an intense exercise program, consider easing into your routine with a session or two of acclimating workouts.
Seeking Relief: Your Alternatives
Fitness professionals, athletes and researchers have spent years searching for a cure for DOMS:
Stretching, warm-ups, massage and muscle icing have produced insufficient results.
According to some research, over-the-counter painkillers like aspirin–a non-steroidal anti-inflammatory drug–can reduce soreness. (Painkillers like Tylenol or acetaminophen lack aspirin’s valuable anti-inflammatory properties.)
Natural alternatives. In recent years, researchers have been studying the muscle healing properties of ginger, watermelon and cherry juices, and greens like kale. Look for a blog on these super foods next week!
While we may not know everything about the causes of DOMS, we have learned a bit about how to mitigate its effects. This lets us keep the focus on having a great workout. In the meantime, hang in there. As they say: “No pain, no gain!”
Keeping on your fitness game–with or without a personal trainer– is easier than ever with Repts4Life workouts. here’s a fitness program to help you shed unwanted pounds, trim excess body fat, and sculpt a lean body. Personalized programs are also available for a nominal fee. In the mean time, take advantage of our ongoing special: GET FREE GYM MEMBERSHIP, FREE CLASSES, A FREE DIET, 20% OFF YOUR MONTLHY RENEWAL FEE, COMMISSIONS FOR SUCCESSFUL REFERRALS AND, SPECIAL REWARDS FROM REPTS AND OTHER BUSINESSES. Simply sign-up for any fast track group personal training package within 1 week of liking and sharing our face book page/cover photo/videos etc at facebook.com/repts.fitness. FAST TRACK PACKAGES START AT $150. NON FAST TRACK PACKAGES START AS LOW AS LOW AS $65 MONTHLY. RETURNING MEMBERS PAY NO REGISTRATION. Gift Certificates & FREE Trial Sessions are available! For more info call 722-3763.
REPTS ( Registered Exercise Professionals & Therapists) is a Personal Training Studio located on the Gros Islet Hi-Way in Rodney Bay (opposite RJ Clarke). REPTS offers all inclusive upgradeable fitness packages (Personal and small Group Training, Body Analysis, Nutrition Counseling and Planning, FREE Gym Membership, Classes and 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. Skype Training is also available for those who live abroad or travel too frequently to maintain a consistent training program at home. Call 758-722-3763 for details and to schedule a FREE consultation and trial session. You can also visit repts online at reptsfitness.com or on facebook at facebook.com/repts.fitness, or tune in to GymVybe with Rodja nad Superman HD every Tuesday at 8:3am on Vybe Radio92.9 & 100.9 FM or Live via repts’s Facebook page.