No matter if you are an exercise novice or a seasoned workout professional, it is likely that at one point in time or another, you will experience sore muscles after exercise. Whenever I alter my workout regimen, I tend to experience this problem. There are numerous issues and concerns attendant to this type of occurrence, and perhaps the most obvious one is what to do for sore muscles. Further, it is also asked if the development of sore muscles in the aftermath of a workout is any indication of the effectiveness of the exercise.
Delayed Onset Muscle Soreness (DOMS)
Prior to addressing those concerns, we should discuss DOMS (Delayed Onset Muscle Soreness). Muscles often develop soreness following exercise due to DOMS. It is possible that your muscles will be free from soreness in the immediate aftermath of exercise. But, during the following 8-24 hours, it is possible that a growing sense of soreness will develop which may linger for upwards of one week. Tiny muscle tears can result from the physical exertion attendant to your workout regimen. In addition to becoming inflamed, tearing in the muscle fibers may result in DOMS (delayed onset muscle soreness). Fortunately, this type of muscle tearing is not something about which you should worry. Such tearing simply indicates that your muscles are working hard to adjust to a different, perhaps more strenuous exercise regimen. As the muscle fibers work to rebuild themselves, they also grow.
Whey Protein After Workout
Sore Muscle Solutions
Regrettably, it is quite difficult to halt DOMS before it appears, and there is no such thing as a one-size-fits-all answer. However, certain techniques do exist to alleviate the pain to some degree. While flexibility workouts and stretches may provide some assistance, certain studies suggest that such techniques do not actually affect DOMS. In addition to those strategies, you may want to try completing a thorough cool down routine after exercising. There is no need to make things complicated, since a bit of easy walking or simple cardio work will likely suffice. There has been some indication of yoga's usefulness in alleviating DOMS also.
Heat treatment is also worth trying. Studies suggest that heat treatment directly on the skin helps with blood flow and facilitates the healing of the tiny muscle tears, which in turn can prevent soreness from developing. Basically, it is important to understand that muscle rest is critical, and that the fibers require time to grow larger. If your soreness persists, you may need to perform a lower-intensity exercise routine until it subsides. Pay attention to your body's signals and never push things too far. Should muscle soreness prevent you from participating in normal daily tasks, you may be a victim of excessive training, rather than DOMS.
Is Delayed Onset Muscle Soreness Good?
It is not uncommon for individuals to seek a clear indication that their workout plan is producing results. Though immediate, visible muscle growth is impossible, DOMS does offer a satisfying sign that one's muscles have been given a serious workout. But, DOMS does not always mean that the workout was an effective one, and the absence of DOMS does not mean that a particular workout was insufficient. Sore muscles are simply an indication that the muscles were put to work in a new manner. Anyone who experiences muscle soreness following each and every workout may need to consider taking additional recovery time after exercising.
The bottom line is that the wisest treatment for sore muscles after exercise is to allow for rest, recovery and ultimately, growth. If necessary, limit how hard you are exercising. Furthermore, muscle soreness does not necessarily mean your workout was effective, and therefore you should not be upset if you do not experience sore muscles every time you exercise. It is important that you are able to distinguish injury or excessive training with delayed onset muscle soreness (DOMS).
Black Friday Body Fortress Creatine Mix - Fruit Punch 2011 Deals
Nov 16, 2011 09:38:57
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Black Friday Body Fortress Creatine Mix - Fruit Punch Feature
- Body Fortress Energy Drinks
- Fruit Punch Flavor
- Contains Protein
Black Friday Body Fortress Creatine Mix - Fruit Punch Overview
NEWAdvanced Formula ~Muscle Mass and Strength Fuel*
Scientifically Designed To:
Speed Recovery from Training*
Increase Reps During Lifting*
Spike Insulin to Boost Creatine Uptake*
More Effective than Creatine Alone
Body Fortress has taken our original Super Creatine Formula to a whole new level-now packed with three hardcore blends: the Triple Creatine Matrix, NOS Xtreme Blend and our BCAA Nitro Blend, in addition to all the hard-hitting features of the original.
Each scientific-formulated serving of Body Fortress™ Super Advanced Creatine High Performance is loaded with fast digesting carbohydrates, electrolytes and now has added Branched Chain Amino Acids, Arginine, and Chromium.
Carbohydrates help induce an insulin response that improves Creatine transport into muscle-so you can maximize creatine stores for improved strength and recovery.*
All this can result in:
Increases muscle size and strength support*
Accelerated Creatine delivery*
Improved cell volumization*
Free of: yeast, wheat, milk, or milk derivatives, lactose, preservatives, soy
Free of: yeast, wheat, milk or milk derivatives, lactose, preservatives, soy.
Results may vary. Use in conjunction with an intense daily exercise program and a balanced diet including an adequate caloric intake.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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