Why do I feel pain after exercise?

Have you ever felt sore after starting a new activity or pushing yourself harder than usual during a workout?

Muscle pain that shows up a day or two after exercising can affect anyone, regardless of your fitness level.But don’t be put off. This type of muscle stiffness or achiness is normal, doesn’t last long, and is actually a sign of your improving fitness.

Dr Jonathan Folland, an expert in neuromuscular physiology from Loughborough University, explains how to avoid sore muscles after exercise.

Why do my muscles feel sore after exercising?

Sore muscles after physical activity, known as delayed onset muscle soreness (DOMS), is common when beginning a new exercise programme, changing your exercise routine, or increasing the duration or intensity of your regular workout.

When muscles are required to work harder than they're used to, or in a different way, it is believed to cause microscopic damage to the muscle fibres, resulting in muscle soreness or stiffness. DOMS is often mistakenly believed to be caused by lactic acid build up, however, lactic acid is not involved in this process.

Who can DOMS affect?

Anyone can develop DOMS, even those who have been exercising for years, including elite athletes. DOMS can be alarming for people who are new to exercise and it can give their initial enthusiasm to get fit a real hammering. The good news is that the pain will decrease as your muscles get used to the new physical demands being placed upon them.

The soreness is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build. Unless you push yourself hard, you’re unlikely to develop DOMS after your next exercise session.

What type of activities can cause DOMS?

Any movement you're not used to can cause DOMS, in particular, movements that cause the muscle to contract while it lengthens (called eccentric muscle contractions). Examples of eccentric muscle contractions include going down stairs, jogging or running downhill, lowering weights (such as the lowering phase of a bicep curl) and the downward motion of squats and push-ups.

How long does DOMS last for?

DOMS typically lasts between three and five days. The pain, which can range from mild to severe, usually occurs one or two days after the exercise. This sort of muscle pain should not be confused with any kind of pain you might experience during exercise, such as the acute, sudden and sharp pain of an injury, such as muscle strains or sprains.

How can I treat DOMS?

There is no one simple way to treat DOMS. Nothing is proven to be 100% effective. Treatments such as ice packs, massage, tender-point acupressure, anti-inflammatory drugs, such as aspirin or ibuprofen, and rest may help ease some of the symptoms.

DOMS doesn't generally require medical intervention. However, seek medical advice if the pain becomes debilitating, or you experience heavy swelling or if your urine becomes dark.

How can I prevent DOMS?

One of the best ways to prevent DOMS is to start any new activity programme gently and gradually. Allowing the muscle time to adapt to new movements should help minimise soreness.

There is little evidence that warming-up will be effective in preventing DOMS. However, exercising with warmed-up muscles will reduce your chance of injury and improve your performance.

While stretching has many benefits, there is currently no evidence that stretching before or after exercise helps to reduce or prevent DOMS.

Can I continue exercising with DOMS?

You may exercise with DOMS, although it may feel uncomfortable, especially during the warm-up phase. You may find the pain goes away during the session but it will return after exercising once your muscles have cooled down.

If the pain makes it hard to exercise, then it is advisable to refrain from the activity for a few days until the pain eases. Alternatively, you could focus on exercises targeting less affected muscles to allow the most affected muscle groups time to recover.

Will I keep getting DOMS?

DOMS is a type of muscle conditioning, which means your muscles are adapting to the new activity. The next time you perform the same activity, or exercise at the same intensity, there will be less muscle tissue damage, less soreness, and a faster recovery.

Just one bout of DOMS actually develops a partial protective effect that reduces the chances of developing soreness in that same activity for the following weeks or months.

Exercise Is Proven to Reduce Stress

For years, a good diet and exercise plan has been the hallmark of physical health. There is no better way to improve the growth of strong bones and muscles as well as a better functioning cardiovascular system. Exercising regularly has been shown to add years to one's life and make those days worth living! Scientists have also been spending a lot of time studying the mental effects of working out too, namely what it can do in the way of reducing stress levels.

Who Could Have Thought... Exercising is Good for You?!

There is a reason why physically healthier people tend to be happier than those who do not, and the reasoning is due to the chemical process that occurs in the brain when the action of exercising is carried out. Every time you work out, whether that is jogging or lifting weights, endorphins are released. The primary purpose of these bodily chemicals is to reduce our perception of pain, so they are sort of like the body's way of giving us an extra push to get healthy! In addition, a positive side of effect of endorphins is a feeling of euphoria, or a sense of joy.

Although only a small amount of endorphins are released at each workout, exercising on a routine basis (3-4 times per week) can improve sleep, promote self-esteem and eliminate stress and feelings of anxiety. Perhaps most importantly, it has also been found to ward off depression, which is why an increasing number of health care providers are starting to recommend physical workouts for patients suffering from various types of mental health conditions.

Clear Your Head with a Good Run: Exercise and Stress Management

• The neurotransmitters in your brain that are activated by endorphins can be triggered by any form of physical activity: You don't have to run a mile to experience runner's high, as even a brisk walk or jog will do the trick. There is no need to rush headfirst into a new workout routine. Not only will you get the benefit of your body's feel good chemicals, you will also get a boost in self-esteem upon seeing the results! The sooner you get started, the better.
• Movement for meditation: When you exercise, you focus on the task at hand. This is a great way to release tension and give you time to not think about the stressors of the day.

By exercising a few times a week, you can significantly reduce your stress levels. This in turn can reduce your risk of developing life-threatening health conditions such as heart disease.

Dr. Susan Tanner is the principle practitioner at Southern Environmental Medicine Center. She and her experienced team provide the best alternative medicine in Atlanta using intricate diagnostic testing to find the source of the illness in their patients and provide a personalized plan to help them recover. Their treatments assist patients in healing for the long term and improving the overall quality of their life. Discover more about their treatments at http://www.susantannermd.com.

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Improve Workouts by Changing Common Exercise Mistakes

If you're constantly getting no results even with the regular exercises and long hours of working out at the gym, it's recommended that you step back for a while and start assessing your workout plan. All those long hours spent training your body may just be useless if you're doing the training wrong. Know about some typical exercise mistakes many people do so you can start improving your workouts more effectively.

Sticking to your fitness program.

Always remember that exercise routines only work for a while. Once your body gets used to the work load, number of reps, and even the sequence of exercises, you may start hitting an exercise plateau. This means that your body is unable to gain results from your usual exercise, particularly because the routines are way easier and comfortable to do by now. If you want to improve your workouts, make sure to tweak your fitness plan from time to time. Introduce variety in your workouts and mix exercises so your body is constantly challenged to work hard every time.

Doing the routines wrong.

It may be easy to get techniques from your workout buddies or even friends when it comes to using certain gym equipment or doing a specific exercise routine. If you've been training hard but still fail to get desired results, though, you may be doing the routines wrong. Ensure that you are properly guided when starting a new fitness program or even trying out a new machine at the gym. Apart from increasing the effectiveness of your workouts, this is also to help avoid risking yourself to possible injuries due to wrong exercise techniques or even improper use of gym equipment.

Not taking time to rest.

You only increase the risk of possible injury if you always go for the kill. Long hours at the gym and lifting heavy weights do not guarantee getting a ripped body. On the contrary, it's actually on how you plan to do your routines. Ensure that you take the time to rest, especially after an intense workout day. It's also ideal to take several seconds of rest every after set. Allow your body time to recover so as to help avoid muscle injury and soreness. Soreness after workouts is actually good at some point since this just show that you are able to shake your muscles effectively. However, constant soreness and fatigue may be your body's way of telling you that you're overdoing your training.

Getting stuck with boring and traditional routines.

Workouts need not be all work; they can also involve some fun. Apart from your usual routines, make it a point to engage in more fun workout variety from time to time. Spend quality time working out with your family and friends, or try out other physical activities that are fun to keep the motivation and interest alive.

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Losing Belly Fat Through Exercise

There is a world wide epidemic of obesity taking over the world, and many people are wondering what they can do to beat the statistics. Even those who may not be considered obese will find that as they age, they carry more weight on their bodies. The majority of extra weight people carry is located around their abdomen, leading many to research what they can do in order to be belly fat free. The simple act of losing weight does not guarantee the person will lose the fat located in the abdomen area. In fact, those who go on a low fat diet will find that the stomach area is one of the hardest areas to lose weight in. In order to effectively become belly fat free, a person needs to target their abdomen for weight loss.

Targeting the abdomen for weight loss is going to require a person to use their abdomen muscles in a way they have never used these before. These types of exercises are outlined in the newsletter for Fight Belly Fat, and are going to allow the person to see results in their abdomen. These types of exercises are going to work the core in a way that encourages the muscles to gain density, while allowing the fat to be worked away. The stronger the core of a person, the easier they will find it to be fat free.

The exercises used to fight belly fat are going to be a serious of core strengthening exercises, along with stretches that are meant to stretch the core. The act of stretching allows muscles to expand and grow. These are exercises that are going to have to be continued for several weeks before results are seen. It is not as simple as making a wish to be belly fat free, the person has to put forth the time to do these exercises and to excel at these exercises.

For those who are serious about getting their weight under control and do have the majority of extra weight centered on their stomach will find the free newsletter offered is going to be the best way to get their life under control. The time to get it under control is now and is only a few keystrokes away. A person who weighs less and holds less fat in their abdomen area will feel better about their image, as well as be overall healthier.

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Should I Exercise If I Am Sick?

The modern American health culture has led many of us to become rigorous with our bodies, making it a priority to exercise virtually every day. In moderation, regular exercise is an essential component of maintaining a healthy weight, proper physique, and avoiding chronic disease. But should you work out when you are sick? An obsession with exercise may make you feel wrong if you skip the gym for a few days, even if you have terrible congestion or a fever. However, there are certain considerations to take into account in order to avoid more serious illness or injury.

Tone down the intensity

If you are feeling a bit under the weather, you may start doubting whether or not you should exercise. Even if you are in the middle of a rigorous, long-term training regimen, it is probably best to reduce your exertion load. If you do decide to exercise, just decrease the intensity of your normal workout. Go for a walk instead of a run, or do yoga instead of weightlifting. This low-moderate type of exercise will not over-tax your already burdened immune system, and may help you to feel better. The impacts to your overall performance and workout plan will be minimal, especially since toning it down will speed your recovery and get you back to your normal routine faster.

The "above the neck" rule

The most common type of illness that Americans suffer is viral infections such as the common cold and the flu. These diseases progress with typical symptoms such as nasal congestion, post-nasal drip, sore throat, fatigue, fever, and muscle ache. Other common diseases include stomach flu, food poisoning, and localized infections. With most of these common diseases, a good rule to follow in terms of deciding whether or not to exercise is the "above the neck" rule. This rule states that if symptoms are restricted to above the neck, that is to say, stuffiness, sore throat, nasal discharge, etc., then you are probably alright doing moderate exercise. This may even aid in the recovery process by speeding your metabolism, although you should be careful not to over-exert yourself, as extreme physical exertion can deplete your immune system. However, if symptoms are systemic or located below the neck, such as high fever, abdominal pain and cramping, diarrhea, vomiting, severe cough, etc., then you should ease off the exercise and get plenty of rest. Especially if you have a fever, over-exertion could produce and even more severe state of dehydration and could put you at serious risk.

Think of others!

If you have a contagious disease such as a cold or flu, it's a good bet that those around you do not want to contract the illness as well. Think of this before heading to the gym where you can spread contagious bodily fluids through sweating, sneezing, and coughing.

Listen to your body

As a general rule, listen to what your body tells you: if you are only mildly ill and feel like moving around would help, then do it. But if you can't lift your head off the pillow, rest is best. Don't feel like you are sacrificing your physical fitness, think of it as a temporary rest period that is necessary to get you back to peak physical form.

Amanda Maynes is an aspiring writer with a wealth of knowledge in the areas of health and fitness. She enjoys researching and writing about different topics with the aim of benefiting her readers.

To see more of Amanda's writing and to learn more about this topic, check out the following website: http://calorize.com/food-and-health/how-to-lose-weight-and-keep-it-off.html

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