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WEIGHT TRAINING

  • What is better for weight loss: cardio or weightlifting?

    Written by guest author Talar Demirdjian  It all depends what you mean by "lose weight." If you’re in a battle with your scale, cardio is the way to go. If you want to look toned in your bikini, though, it's time to get comfortable with strength tra...
  • Why Do We Feel Sore After Working Out?

    Written by guest author Rawiya Bikhazi Whether getting back to working out, starting a new routine, or pushing harder than usual, we have all experienced post-exercise soreness. What you experience is called DOMS, or delayed onset muscle soreness. I...
  • Elastic Band Training

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  • At-Home Exercises to Tone Your Arms

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. Do you want ...
  • The Benefits of Training with a Swiss Ball

    Written by guest author N.P.Burggraaff I’m sure you’ve seen them in the gym or maybe someone in your office even uses it as a chair to sit on. This big exercise ball comes with many names such as gym-bal, stability-ball and Swiss-ball. The Swiss bal...
  • Does Waist Training Work?

    Written by guest author N.P.Burggraaff If you follow fitness gurus on Instagram, you will have come across the latest fitness trend of waist training. Just type in #waisttraining and you’ll be flooded with threads about the newest ‘fitness’ rage. Ev...
  • The Truth About Weightlifting Belts

    Written by guest author N.P.Burggraaff Have you ever noticed the protective belts weightlifting athletes always wear? Actually, not only do pro athletes wear those belts, but you can most probably spot them in your own gym! When you look around in y...
  • Ab Exercises For When You Have Lower Back Pain

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. If you are s...
  • How to Get Broad Shoulders

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. A lot of peo...
  • Muscle soreness 101

    Written by guest author Nynke Burggraaff Right after an intense workout, you feel you can take on the world. Unfortunately this blissful feeling is sometimes followed by an aching soreness which can make you regret training so hard. You could also f...
  • Muscle Building Secrets Unraveled

    Written by guest author Nynke Burggraaff Whether you want to look like a fitness model competitor, a Victoria Secret model or you just want to ‘tone up’ a bit, it all begins with the building of your muscles. For too long, women have been afraid to ...
  • How Heavy Should You Lift?

    by Startlivingright.net – How much is weight lifting is too much and when should you increase the weights? Maya Nassar lets you know! Many people question how heavy th...
  • Why weight training is essential

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  • Benefits of Weight Training

    by Startlivingright.net – There are many Benefits for Weight Training. Transforming shape, boosting metabolism and enhancing endurance are some of them. There are unpa...
  • Is it better to lose fat before weight training

    by Startlivingright.net – Fat loss before starting a Weight Training program is not mandatory. The best way to become fit is to lose weight by lifting weights. Many pe...
  • Beginners Training Workout

    by Startlivingright.net – People who are starting to workout for the first time are called beginners and they can pursue the Beginner's Training and stay motivated. Th...
  • Intermediate Workout Program

    by Startlivingright.net – People that have some knowledge in training with weights can follow an Intermediate Workout Program to see better results.     This program has been designed for anyone who has an intermediate level of fitness or s...
  • Advanced Workout Program

    by Experienced people that have been training with weights for long time can pursue an Advanced Workout Program to see better results.     This program has been designed for anyone who has an advanced level of fitness and lots of experience...
  • How long and how often should you lift

    by Startlivingright.net – Get more info about how long and how often should you practice weight lifting and muscle training workouts and how strict should it be. Among...
  • Changing a weight training program

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  • Should you rest between sets

    by Startlivingright.net – Many people wonder if they should rest between sets and reps while weight training. Know more about the muscles requirements. Something that ...
  • Reps and sets explained

    by Startlivingright.net – Know more about the efficacy of applying rets and sets repeatedly, and its impact on muscle exercise, fitness and fat loss. There are many di...
  • Supersets uncovered

    by Startlivingright.net – Read more to define supersets with the same muscle group, with separate muscle groups and with major and minor muscle groups. Traditional wei...
  • Women Weight Lifting

    by Startlivingright.net – Women are definitely required and advised to practice Women Weight Lifting without fearing of becoming bulky. You’ll often hear women say tha...
  • Bodybuilding

    by Startlivingright.net – Weight training, muscle exercise and cardio programs specific for fat loss, bodybuilding and size gain seekers. Check them now!     This program is extremely popular with bodybuilders and is one of the best for any...
  • How to build a six pack

    by Startlivingright.net – One of the most sought after goals is sculpting six packs, achieved naturally through exercise, eating protein and weight workouts.     One of the most sought after fitness goals of many is to sculpt a ripped midse...
  • Cardio & resistance training workouts

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  • Lifestyle habits of athletes

    by Startlivingright.net – If you want to have a lifestyle similar to those of athletes, you will have to exercise, eat protein and restrict yourself from alcohol. If you...
  • How to deal with information overload

    by Startlivingright.net – We hear a lot about weight and fat loss techniques trying to convince us that we can lose weight without efforts and in no time. We are const...

Why do we feel sore after working out

Written by guest author Rawiya Bikhazi

Whether getting back to working out, starting a new routine, or pushing harder than usual, we have all experienced post-exercise soreness. What you experience is called DOMS, or delayed onset muscle soreness. It shows up 6 to 8 hours after exercising and peaks in at 48-hours and can affect anyone, regardless of fitness level. This type of delayed muscle stiffness is normal, lasts for a couple of days, and in studies have shown that it is actually a sign of your improving fitness.

 

So what Causes DOMS?

Exercise is a voluntary form of stress. When you are working out you're forcing your muscle fibers to work in ways they're not used to. This stress can cause microtrauma to your connective tissues, which ultimately leads to inflammation and pain. DOMS, not to be confused with the burning sensation experienced mid-workout which is induced by lactic acid quickly dissipating out of the muscles, is an inflammation caused by microscopic tears in the connective tissue elements that sensitize nociceptors and thereby heighten the sensations of pain. It’s also worth mentioning that while most exercise can induce some DOMS, exercise with a greater emphasis on the eccentric phase (the lengthening or stretching phase) plays the most significant role in the manifestation of DOMS.

OK, so soreness is basically my muscles adapting, but is DOMS an indicator that my muscle fibers are getting stronger?

Actually Yes. Developing and growing muscle is caused by the repeated breakdown and build-up of over time. DOMS is an indicator of exercise-induced muscle damage (EIMD), which, in turn, is associated with the strengthening of muscle tissue and hypertrophy.

In other words that soreness you feel after a workout is a pretty good indicator that your muscle fibers are getting stronger and more efficient.  Providing you're fueling yourself with adequate amounts of protein the next time you ask your muscles to do the same workout, they'll be better prepared for the stress.

Is there a way to limit or reduce the symptoms of DOMS?  

There's no quick fix to make it simply go away. If you want to see steady improvements in the gym, you're going to have to resign yourself to the occasional discomfort of DOMS. Sorry.

But here are some tried and tested tips to reduce the effect of DOMS:

1.      Compression Tights

Research found that marathoners who wore compression gear in the 24 hours after a race reported less soreness.

2.      Submit To The Foam Roller

It is ridiculously low-tech, but a cylinder of foam can ease tightness and tension between your muscles and fascia (the connective tissue). Using your bodyweight, you roll major muscle groups (glutes, quads, upper back, calves) over the foam, applying pressure to tight areas and trigger points to smooth out knots and increase blood flow. Foam rolling can be painful, but it shouldn’t be unbearable – if it is, get yourself to the physio.

3.      Try Topical Menthols

Balms like VICKS and VapoRub have a pronounced cooling sensation on the skin that reduces muscle pain. The menthol causes calcium ions to affect neurons that sense temperature, which in turn causes a cooling sensation and inhibits the brain/pain connection.

4.      Pre-Condition Your Muscles

Ensuring that you warm up before exercising by lightly working the same muscles that you are going to train can go a long way to reducing DOMS. Bodyweight exercises or using light weights to do the moves you’re about to perform can be good for this.

5.      Blow Hot And Cold In The Bath Or Shower

Blood flow transporting nutrients to the muscles and clear metabolites are an important aspect of reducing DOMS. Physiotherapists often advise switching between cold and hot while in the shower. This causes alternating vasodilatation and vasoconstriction of the blood vessels in the affected area.

6.       Scoff Cherries

Eat a couple of handfuls of cherries after your workout to halt the onset of DOMS. Cherries are packed with anthocyanins, which help to increase the rate that oxygen travels to your ailing muscles. This will ensure less pain the day after your workout and a quicker recovery.

7.       Coffee Can Do More Than Keep You Awake

While the benefits of caffeine on training and endurance are well documented, caffeine’s ability to reduce DOMS is not so well known – even though it’s one of the most effective ways to do it.

8.       Lube Up With Joint Lubrication Therapy

Smeared on the soft tissue around aching joints, Joint Gels reduce pain and stiffness. Used morning and evening on already painful joints, or half an hour before exercise, the gel contains microscopic spheres which are absorbed through the skin to lubricate damaged joints. Research shows it’s as effective as a prescription painkiller and clears DOMS 12 hours faster.

9.      Make Your Recovery Active

Active recovery is a great way to help to reduce the inflammation and pain that comes with DOMS. Aim to perform some low-impact aerobic exercise both immediately after an intense workout and in the days following

So should I exercise through DOMS?

Try it: you’ll find you can handle more volume than you think. While the muscle will mostly recover within 48 hours, soreness can linger for longer. After 48 hours your performance should be back up to, or beyond what it was – even if it still hurts a little. Don’t believe the nonsense about ‘not training on a sore muscle’. You can handle it.

So What is 'good pain’ and when is it too much?

Getting DOMS does not always translate into building more muscle and could cause more harm than good. A little post-workout soreness is a good thing, but a lot of soreness isn’t necessarily better, and in some cases, it’s straight-up bad. DOMS shouldn't leave you laid up in bed for a week. It shouldn't prevent you from heading back to the gym for another workout. And it certainly shouldn't send you to the hospital for rhabdomyolysis, a serious condition that can occur when muscle tissue has been damaged excessively. The best way to deal with post-workout soreness is to prevent excessive soreness from taking place. This means you should ease your way into new workouts, and go light when you alter your usual routine. Progress slowly and continue increasing your effort. You’ll notice you get less sore with more effort.

 

 

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