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Muscle Soreness Body Fatigue Exercise Recovery Is Important & Shouldn’t Be Overlooked

I recently embarked on what some people (me) would describe as an intensive exercise regime, and was unable to walk properly for the following week.

Getting out of bed required enormous willpower, walking down stairs was a precarious and daunting challenge, and bending to pick something up off the ground was out of the question.

I learnt my lesson, and vowed never to exercise again.

(No, no. Just kidding! Exercise is very important. Don’t stop.)

It was a good reminder, though, of the importance of exercise recovery, both to ease the pain of sore muscles and to keep consistency to my workout routine.

So, to find out how it’s best done, I called recovery scientist and former director of the Australian Olympic Committee’s Recovery Centre, Shona Halson.

“People tend to think of recovery as ice baths and compression garments,” said Dr Halson, who is also an associate professor at the Australian Catholic University.

“But recovery is the foundational things like sleep and nutrition.

“Those are the things we should all be doing well. The other techniques … they’re more like the icing on the cake.”

Firstly, why am I so sore?

A couple of things can happen when we exercise: fatigue and soreness.

“The fitter you are and the more accustomed you are to doing a particular type of exercise, the less fatigue and soreness you’re likely to have,” Dr Halson said.

But the type of exercise matters too.

Muscle fatigue typically arises from exercise that involves “concentric contractions” (where the muscle is shortening) and no impact with the ground such as swimming and cycling.

“You can swim for hours, you can cycle for hours. And you burn fuel, but you don’t really get super sore, you get more tired,” Dr Halson said.

Muscle soreness, on the other hand, comes about after exercise that involves the lengthening of muscles.

This can break the connections between muscle fibres, causing inflammation and swelling.

“That swelling causes the soreness,” Dr Halson explained.

The microscopic damage our muscles accrue can be the result of impact with the ground, for example through running, or with another person if you play contact sport.

It also happens when we force our muscles to work harder than usual, or exercise muscle groups we don’t normally use.

“Weight training is another type of exercise typically associated with soreness,” Dr Halson said.

“You have some shortening muscle contractions, but you also usually have some lengthening contractions, and it’s those lengthening contractions that cause the soreness.”

While the fatigue most people feel from activities like cycling and swimming tends to go away quickly, soreness from damaged muscle fibres can last for a few days.

Soreness isn’t a bad sign

If it takes up to 72 hours for soreness to go away after exercise, it’s probably a sign that you have induced a fair bit of muscle damage, Dr Halson said.

While it’s not much fun at the time, making progress with your fitness usually means pushing yourself a little bit more each time, she said.

“You’re not going to keep improving if you don’t generate some soreness and fatigue. It’s part of the process.”

That being said, soreness that doesn’t go away after three to five days may be a sign you’ve pushed yourself too hard.

If you are trying to build up your exercise routine, it’s important to do it gradually, and allow your muscles to adapt and repair.

But what if I’m a regular exerciser?

Consistent exercise provides somewhat of a protective effect against muscle fatigue and soreness.

“You’re still putting stress and strain through the muscles … it’s just you adapt,” Dr Halson said.

However, people who regularly work out still encounter muscle soreness because they’re often building their strength or aerobic fitness over time.

“You’ll up your weights, or try to run a bit further or a bit faster,” she said.

“Often, if you do exercise that you haven’t done before and you exercise quite extremely, it can be really painful.”

What’s the best way to recover?

Sleep is the answer

“Sleep is the most powerful recovery strategy that you have,” according to Dr Halson.

It’s well known sleep is important for brain function and memory consolidation. But, she said, it also plays a key role in restoring and repairing muscle tissue.

“Sleep is one of the most active times both from a physical and mental recovery perspective. There’s hormone release, muscle repair and restoring of the brain.”

Stay hydrated

When we exercise, our muscles initially use their stores of carbohydrates for fuel, before burning fat.

Sports drinks, which typically contain water and electrolytes for rehydration and carbohydrates (as sugars) for energy, were originally designed to replenish fluid and provide extra fuel for intense, long-lasting exercise.

But water should meet most people’s fluid requirements unless you’re a professional athlete, Dr Halson said.

“It’s important to rehydrate if you’ve lost fluid, and one of the best ways is to measure yourself pre and post-[workout], and replace 150 per cent of what you’ve lost.”

When it comes to food, Dr Halson said it was important to replenish any carbohydrates depleted during exercise, and protein — the main nutrient needed for muscle repair.

If you’re doing high intensity interval training or weight lifting, for example, you might want to focus especially on protein. If you work out is predominantly cardio-based, you should be looking at carbohydrate replacement.

“It just depends on your activity.”

Compression can work

While compression garments aren’t necessary for most people’s exercise recovery, Dr Halson said they can help reduce the perception of soreness.

“There are a couple of theories behind compression garments,” she said.

“One of the main ones is that the tightness [of the garment] basically compresses the superficial veins close to the skin, particularly in the legs, and that forces the blood to flow through deeper vessels.”

That increase in blood flow can help to clear “some of the waste products” in the blood, she said.

“That can be good for inflammation and swelling, which we know is what partly causes that soreness.”

Ice, ice baby

Ice baths are a popular recovery tool for athletes, and for good reason; like compression garments, water can be compressive.

“There’s hydrostatic pressure in water, so it has that similar effect on blood flow,” Dr Halson said.

But the benefits of ice baths can be achieved without actually filling up a bath tub with ice.

“As long as the water is colder than your skin temperature [about 34 degrees Celsius] … it will eventually cool you down.”

That means jumping into a cold swimming pool or the ocean after exercising can help to reduce soreness. Even a cold shower — though it won’t provide the hydrostatic pressure of a body of water — isn’t a bad place to start.

But what about the effects of freezing cold… air?

Cryotherapy is a treatment that involves exposing the body to freezing or near-freezing temperatures for several minutes, and its use has grown in recent years.

“There is a little bit of science … mainly in patients with rheumatic arthritis or an inflammatory disease,” Dr Halson said.

“But what you don’t get with cryotherapy chambers … is the hydrostatic pressure of water.”

Dr Halson said the evidence for water immersion was stronger. Plus, a dip in the ocean is free.

Stretch if you feel like it

For something so many of us do either before or after exercise, there isn’t a whole lot of evidence that stretching is effective at reducing injury risk.

“A lot of athletes say that if they don’t stretch, they feel more sore the next day,” Dr Halson said.

“But in terms of scientific evidence to say we should be stretching after exercise, there’s not a huge amount.”

For those who find it beneficial, there’s no reason to stop, she said.

“Stretching can be something that might reduce soreness and stiffness, especially if you’re someone that’s doing something you’re not really accustomed to.”

Listen to your body

Sometimes, when your muscles are feeling sore or fatigued, it can be helpful to do some gentle exercise to “work through the soreness and stiffness”.

But taking periods of rest is also important.

“If you look at elite athletes, even they would have one day a week off,” Dr Halson said.

“So, I think your average person should be looking to have at least one day [per week] of complete rest.”

The most important thing to do is listen to your body.

“If you are a bit sore, starting to get really tired, maybe not concentrating at work, or you feel like you might be getting sick, having a day off in the long run is probably better for you.”

By: Olivia Willis

Source: Muscle soreness? Body fatigue? Exercise recovery is important, and shouldn’t be overlooked – Health – ABC News

Stretching is a great way to minimize post workout soreness. Using ice packs and massaging sore muscles also can help with any sore spots. Premier Health Physical Therapist, Greg Schultz, talks more about how to minimize post-workout soreness. #Conditioning

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I Lost 15 Pounds, and This Is the 450-Calorie Salad I Eat For Lunch Most Days

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I’m a creature of habit. I like to drink the same 400-calorie smoothie every morning after my morning workout, wear the same three black pairs of leggings, listen to the same pump-up jams that I’ve listened to since high school (what’s up, early-2000s pop/punk). And as a creature of habit, I tend to make the same handful of recipes over and over.

Sure, that’s mostly because I’m a terrible cook and not that adventurous in the kitchen, but eating the same things over and over again can help you achieve your weight-loss goals. I have lost about 15 pounds since January, and I find that eating the same lunches repeatedly has kept me on track and takes the guesswork out of tracking my meals.

Since I usually order a takeout salad for lunch anyway, I thought it would be easier if I just made my own salad and brought it in. My 450-calorie salad is actually delicious and provides all three macronutrients (protein, carbs, and fat) to keep me feeling full and satisfied all afternoon. To make things even easier, I just bring all my ingredients to work and chop the veggies when I get there. I don’t have time to slice up a bell pepper or a cucumber in the morning before work, but I do have time to throw all my ingredients in a plastic salad bowl with a lid and run out the door — I like the 2.5-quart bowl from this Sterilite 8 Piece Covered Bowl Set ($12). Check out my recipe below.

450-Calorie Weight-Loss Salad Recipe

  • Mixed greens (usually bagged Spring mix)
  • 3 ounces of rotisserie chicken (no skin)
  • 1/4 of a cucumber
  • 1/4 of a red bell pepper
  • 1/4 of an avocado
  • 2 tablespoons Greek dressing

In my opinion, the dressing makes all the difference. That’s why I love Primal Kitchen Greek Vinaigrette dressing ($21 for two bottles). It’s made with avocado oil, so it’s full of satiating, healthy fats. I also get more healthy fat from one-fourth of an avocado. For protein, I opt for a slice of rotisserie chicken; I buy a rotisserie chicken from the store on Sunday night and have it the whole week. I also love a variety of colorful veggies to add some healthy carbs.

If I have had a hard workout that morning and know I’ll be hungrier, or if I want some crunch, I’ll throw in a handful of crushed Parm Crisps ($37 for a 12-pack) or get in extra carbs by crumbling up some Simple Mills Almond Flour Fine Ground Sea Salt Crackers ($25 for six).

Although it’s probably easier to keep a bottle of salad dressing in the work fridge, I don’t trust my coworkers (kidding! sort of . . .) so I use the GladWare Mini Round containers ($7 for an eight-count). I can measure out two tablespoons and store it easily. I love these little reusable containers for not only salad dressings, but also stashing nuts, nut butters, and berries.

I’ve been tracking my calories using the Noom weight-loss app and love how the Noom food database is huge and includes all of my favorite foods, snacks, and salad dressings. It makes tracking so much easier. Using the Noom app, I calculated that my salad is 445 calories.

By:

Source: https://www.popsugar.com/

Sure, a salad isn’t the sexiest lunch you can have. But this simple combo is quick to throw together, delicious, and leaves me feeling satisfied. I can’t argue with 15 pounds down.

Image Source: Getty / jeffbergen
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Fit In My 40s You Could Do a Workout Using Only Your Body & Resistance Bands – The Guardian

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The first thing you need for a home workout is a really tidy house. I’m not remotely house proud, but I can’t do even half a sit-up if I can see an empty yoghurt pot under the sofa (and I always can). So while, in theory, learning how to get fit under your own steam and using your own accessories removes your single biggest impediment to becoming your best self, in reality you have to become a better self before you start. Do not skimp on a mat: I roamed around the house for days thinking if I just lit upon the best rug, I would be fine……….

Read more: https://www.theguardian.com/lifeandstyle/2018/oct/27/fit-in-my-40s-you-could-do-a-workout-using-only-your-body-and-resistance-bands

 

 

 

 

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Expansive New Study Says Not Exercising Is Worse for Your Health Than Smoking – Gina Martinez

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It’s common knowledge that there are many benefits to being fit, but one large new study found that skipping out on the gym is practically the worst thing you can do for your health. In fact, the study claims not exercising might be more harmful to your health than smoking. New findings, published Friday in the journal JAMA Network Open, detail how researchers at the Cleveland Clinic studied 122,007 patients from 1991 to 2014, putting them under treadmill testing and later recording mortality……..

Read more: http://time.com/5430203/new-study-not-exercising-worse-than-smoking/

 

 

 

Your kindly Donations would be so effective in order to fulfill our future research and endeavors – Thank you

Fat Decimator System – The ONE Veggie You Must Avoid To Lose Your Belly Fat Forever

Recently, one of the world most recognized health specialists released a hugely innovative weight loss program that is generally known as Fat Decimator System. The creation of this amazing program is based on more than 500 medical studies as well as over three years of testing and proving. The reason for the creation of this program is not only to cleanse your body but also for the removal of excessive fats to be facilitated. With this program, all unwanted weight will be lost effortlessly within a very short time. Firstly, this program starts by dismissing countless myths that are in existence when it comes to weight loss…..

Read more: https://www.fatdecimator.com/?hop=0

50 Must Know Fitness Tips to Score Your Best Body – Cristina Goyanes

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If motivation is your hang-up, change your exercise routine every 14 days. A University of Florida study discovered that people who modified their workouts twice a month were more likely than to stick to their plans compared to those who changed their regimens whenever they wanted to. Boredom didn’t appear to be a factor; it seems people simply enjoyed the variety more……..

Read more: https://www.shape.com/lifestyle/mind-and-body/50-must-know-fitness-tips-score-your-best-body

 

 

Your kindly Donations would be so effective in order to fulfill our future research and endeavors – Thank you

Get Up, Stand up Including Exercise In Everyday Life Healthier Than Gym

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Incorporating physical activity into our everyday lives, from taking the stairs to holding “walkaround” meetings in the office, is more likely to protect us from heart disease and an early death than buying a gym membership, according to the author of a major new global study. The study, published in the Lancet medical journal, found that one in 20 cases of heart disease and one in 12 premature deaths around the globe could be prevented if people were more physically active. It compared 130,000 people in 17 countries, from affluent countries like Canada and Sweden to some of the least affluent, including Bangladesh and Zimbabwe……

Read more: https://www.theguardian.com/society/2017/sep/21/get-up-stand-up-including-exercise-in-everyday-life-healthier-than-gym-says-study

 

 

Your kindly Donations would be so effective in order to fulfill our future research and endeavors – Thank you

 

Minimalist Fitness: Building The Ultimate Physique While Enjoying Life

 

Source: Click this if you’re not happy with the results you’re getting in the gym.

How To Get the Body You Deserve, No Matter What Your Age, Fitness Level or Current Weight

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Does any of this sound like YOU?

  • You’ve tried every program out there but still haven’t achieved the results you want.
  • You’re frustrated by not knowing exactly what to eat and how to workout for your goals.
  • You want to change for the better but feel discouraged by the lack of support in your life.
  • You’re prepared to do what it takes if only you could trust someone who will guide you.
  • You’re willing to follow a program if it’s effective, flexible and fits into your life
  • Obviously you haven’t given up because you are here… And…

I know this is how you feel because I used to be in your shoes. Now I help people just like you turn the tables by transforming their bodies and their lives.

If you’re not happy with your body and your health please keep reading because no matter what your age, fitness level or body type, this can be the first day of your “dream come true” transformation.

1.jpgStarting today I want to help you change, transform, and experience the deep fulfillment of being the best you can be, want to be, and deserve to be — NOT just in a physical sense, but on a deeper level of inner peace and feeling good about where you’re going in life.

I’ve had a lot to learn, but the most important lesson is this: I can be anybody I want to be. It’s my choice. And you also have the ultimate choice about your life and your goals…

Not only have I dramatically transformed my own body in my 40’s after never exercising in my life but I’ve also had a 100% success rate with my personal clients. Today I want to share my secrets so you have the chance to replicate this success without having to hire me personally or waste your money on diets, pills, programs or trainers who don’t know what they are doing.

Note to Personal Trainers: many trainers like Olivia in the Testimonial section of this page are using the Get Lean System with their own clients with outstanding long-term results.

With Get Lean you will NEVER hit a plateau so the changes you see will just keep getting better over time – re-shaping and sculpting your body while losing that extra body fat (even in those stubborn areas). You will develop a sexy, ultra-fit and beautifully balanced physique.

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  • Fire up your fat burning metabolism and get lean fast with the right combination of metabolic nutrients from natural whole foods combined with the synergy effect of High Intensity, Resistance and Circuit Training.
  • No more super strict unrealistic diets. Many people tell me that on Get Lean they have never eaten so much healthy food in their life, they never feel hungry and consistently keep losing weight. Imagine 90 days of knowing exactly what to eat and with regular Treat Meals. Within weeks, your new way of eating will set you up for a life-time of results.
  • Hit the ground running and see fast results even if you are a newbie or a hard-core gym junkie. You won’t need an expensive gym membership because everything can be done at home with minimal equipment. All the workouts have beginner, intermediate and advanced levels so you can begin according to your current condition and experience knowing you will be challenged beyond that when you are ready.
  • Dramatically accelerate your progress by discovering how to exercise naturally with the full range of motion, proper tempo and correct form. You will see consistent progress and avoid plateaus by constantly stimulating your muscles and challenging your body with a variety of workouts and exercises to prevent adaptation.
  • Activate your muscle fibers at their deepest layers to dramatically define and re-shape your body in new ways you never imagined possible (no matter what your age or even if you have never exercised before in your life).
  • Receive my caring personal attention when you need it most with 30 days free 24/7 access to Aussie Transformation Coach Private Members Area. You will get all your questions answered and have the support you need to stay on track and succeed.

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With Get Lean you can commit 110% knowing you have the right information, tools and support to achieve the body you’ve always wanted. Full Stop, Period

The 12-Week Get Lean Nutrition Manual:

  • The complete easy to follow manual detailing everything you need to know including what to eat, when to eat, detailed food lists, recipes, charts, tables and a diary for tracking your progress.
  • Follow this 90-day plan in combination with The Get Lean Workouts for accelerated fat burning and rapid body re-shaping
  • It’s a proven fact that losing weight depends on knowing what to cook so here are my Top 50 Fat Burning Recipes to make your Get Lean Life a breeze including metric and imperial measurements, easy to follow steps and short cuts.
  • If you thought healthy meant boring and bland wait till you taste these delicious meals – you will never feel like you are on a diet again
  • If you think bodyweight workouts are too easy wait until you try these full body fat burning circuits! My 12-week at home or on the road system will fire up your metabolism and target all your problem areas (flabby legs, saggy butt, puffy tummy and shapeless arms) to keep you lean & defined without the need for any weights or expensive equipment and much more..

Note: The Get Lean Program includes eBooks in PDF format with online and downloadable videos. Everything is viewable on any computer (no special software required). Since no physical products will be shipped, there’s no wait and no shipping charges. You get the whole package instantly! This program is NOT available in stores, so you can only access it through this website.

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Gain Muscle – How To Get Rippling Muscles Without Any Hard Workout

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You’ll learn how to use many different tactics for building those tiny muscles into rippling, huge, strong muscles that will not only impress the ladies – heck, it will impress you!

Don’t fall for those over the counter powders that you’re supposed to mix into your food…like muscles are going to magically appear overnight. Come on now, let’s get real ok. I’m going to show you the exact processes I used to gain my rippling muscles and then you can follow my system.

Awful nice of me to let you do that, isn’t it? Hey – don’t think I’m being insensitive. This is why I’m offering it to you anyway. I know, I used to be there. Man, it was embarrassing to take off my shirt and show my little birdy chest. Forget going to the gym and showing off for the ladies.

I wouldn’t even really look in the mirror unless I was wishing I could use the force to create hard, huge muscles. So, I know what you’re going through. It’s pretty damn frustrating that none of that ‘wishing’ builds muscle isn’t it? Well, never fear – buff, sexy me is here.

I’m going to go ahead and give you the tools you need to build larger, more defined, chiseled muscles on that scrawny little frame of yours. You’ll be thanking me later, and if you don’t, I really don’t care. I’ll still be hotter than you..

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Your genetics determine the shape of your muscles. People’s muscles look different for the same reason their faces look different. You can increase the size of your muscles by lifting heavy weights. But you can’t change their shape because you can’t change your genetics. Examples…

  • Frame size. People with a short torso like me will have a fuller look than people with a long torso. There’s less muscle mass needed to fill up the same amount of space. People with a long torso will tend to look skinnier and have a smaller waist.
  • Muscle insertions. Your biceps will have a bigger peak if you have high biceps insertions. Your calves will look smaller if you have high calf attachments like me because there’s less muscles to work with – most of your lower leg will be bones and tendons.
  • Length of limbs. People with long arms and legs like me will tend to look skinnier because there’s more space to fill up. They need to increase their overall muscle size more to make their arms and legs look big. They’ll need to weigh more at the same height by eating more.

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So, here’s what you’ll learn with my ‘Muscle Gaining Revealed’ manual:

Which foods you should be eating if you ever hope to put muscle on that body. That’s right – it has a lot to do with the grub you’re cramming down your face. You see, certain foods give you muscle building vitamins and minerals that you simply MUST have if you ever hope to be less pathetic.

What exercises work and which ones don’t. You know, there are so many dweebs out there right now just pumping away at this exercise and that – and sadly, they have no idea that it won’t gain them an inch of muscle. Well, fortunately, I’ve figured it out for you and yep…I’m willing to share.
What you really need to build muscle if you want to stay healthy. There’s no use in trying to kill yourself just because you’re puny. I’ll show you how I got so absolutely hot and stayed super-healthy. I’m just that nice and much more
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