Sore Muscles? Dont Stop Exercising On Saturday I had a few dedicated members in the studio taking it easy after the weeks hard core workouts regime. They were sore from all the exercises thrown at them during the week, While it is very important to take 24hour rest days to allow your muscles repair and re - charge your batteries. Some Ladies have mentioned that they have been sore after a workout so havnt come back for a week till they were not sore again. This is the worse thing you can do as you continually are starting back in square one again. Listen to your body and dont confuse this muscle soreness with an injury .It is important to distinguish the difference between moderate muscle soreness induced by exercise and muscle overuse or injury. MEET DOMS What youre feeling anywhere from 12-48 hours after a workout is something specialists in such matters refer to as DOMS, or Delayed Onset Muscle Soreness. It results from microscopic tears within muscle tissues, which is what youre creating when you workout. The pain response is the bodys way of signaling to you that repair work is going on and that youd best leave it be for a few days. Your body is smart like that, and it always lets you know when its time to get back to it, by way of alleviating the soreness. Treatment Gentle Stretching: When muscles are in recovery mode they tend to tighten up, exacerbating feelings of soreness. Slow, gentle stretching of the area will relieve that tight feeling and diffuse the pain. Light Massage: Massaging a sore muscle can help reduce tightness while promoting blood flow, which in turn helps speed recovery, thus shortening the duration of DOMS. Warm Bath: As with massage, warm water will loosen up tight muscles and improve circulation. Better circulation means more oxygen- and nutrient-rich blood coming to the rescue of your aching muscles. Hot/Cold Treatment: Apply an ice pack for 15 minutes, followed by a heat pack for another 15, and back again. Studies have shown alternating cold with hot to be highly effective in promoting both circulation and muscle recuperation. Protein - eating proteins is a great way of replenishing and helping repair the damage muscle. Remember Ladies No pain No gain. I always think that there is something satisifying about that cant sit on the toilet feeling. It make me feel like I have worked harder than usual and will see results. So enjoy Ladies, rest and get back in here to Elite Ladies studio for light workouts till you get over the soreness.
Posted on: Mon, 07 Jul 2014 12:50:51 +0000
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