Building Bone Even While You’re Sleeping – Invite Health Podcast, Episode 20
Bone is complex and it has many functions. In Episode 20, Jerry Hickey, Ph. teaches us some of the lesser-known secrets to building bone at any age, even while sleeping!
Tag: muscles
The Top 5 Components For The Most Effective Workout
You’ve made the decision to become more physically active. But where do you begin? Did you know that there are five components to fitness? Here’s what you need to know in order to optimize your workout and, ultimately, your overall health.
How Long is Too Long Between A Workout?
Photo by Ayo Ogunseinde on Unsplash
Making a trip to the gym a daily routine can be tough enough for almost anyone. Sometimes you are too tired to go after work or have no motivation to wake up early on a Saturday morning to work out. For the most part, missing a few days at the gym is nothing to worry about. But missing your workout for more than a week could actually throw the level of fitness you worked up to into reverse.
Dr. James Ting, a board-certified sports medicine physician with the Hoag Orthopedic Institute states, “As a general rule, the fitter you are, the longer it will take your muscles to turn to flab. Your physique doesn’t like change; it’s constantly trying to achieve homeostasis. So the longer you have been exercising (and the fitter you are), the more time it will take for your body to think it doesn’t need to build muscle anymore.”
Read “The Best “Whey” to Recover from Exercise & Build Muscle” by clicking here!
A study described in the Journal of Applied Physiology suggests that easing up on your workouts for just 14 days can significantly reduce your cardiovascular fitness, lean muscle mass and insulin activity. However, it can take at least two months to see a complete loss of your fitness gains. But before you rush to put on your running shoes and gym clothes, a break from hard training and exercise can be a good thing. According to Assistant Editor-in-Chief of the Strength and Conditioning Journal, Brad Schoenfeld, taking breaks from your workout might help improve your strength, muscle development and aerobic fitness.
When you decide to get back into your workout routine, your body is on your side. As Schoenfeld explains, muscle memory involves your body’s ability to carry out movements in a coordinated fashion and to learn which muscle fibers it needs and doesn’t need.
New Study: Exercise May Fight Cancerous Tumors – click here!
Everyone’s body and fitness level is different. You might have needed to take a break from your consistent workout but the break lasted longer than you wanted it to. The good news is, once you decide to get back at it, it should take just a few weeks to get your body back into shape.
Source: CNN.com
How to Keep Muscle Tone Throughout the Aging Process
Photo by Jonathan Borba on Unsplash Once you’ve hit age 40, you’ve most likely started to experience some of the normal bodily changes that come along with the aging process. Your metabolism might be a bit slower, losing weight is more of a challenge, and …
Fitness Spotlight: Should You Snack Before or After your Workout?
It’s a debate that has been going on for years – do you eat before you hit the gym or just wait until after to fuel up? Both choices have their strong points and downfalls. If you eat too much before you get on the …
Myths About Post-Workout Delayed Onset Muscle Soreness
Athletes and fitness buffs wear Delayed Onset Muscle Soreness with pride. It’s that ‘burn’ that you feel following a good ab session, or even that little tension in your legs after doing squats. We’ve all experienced it and know it to be a great feeling, but not having the burn doesn’t mean that your workout wasn’t a good one!
What is Delayed Onset Muscle Soreness (DOMS)?
Delayed onset muscle soreness (DOMS) usually shows up as early as 6 hours post-workout and can last up to 48 hours after. During this time, muscles are repairing themselves and growing. DOMS is most pronounced when you introduce a new training stimulus (a new activity, increased intensity or volume) or if you are new to physical activity in general. Muscle discomfort is the most common characteristic of DOMS, but there are other symptoms. According to the American College of Sports Medicine, these may include reduced range of motion and joint stiffness, local swelling and tenderness, and diminished muscle strength. These symptoms appear gradually following exercise.
It’s not a good workout unless you get DOMS.
We often wear our DOMS as a badge of honor and believe that if we’re not sore, we’re not doing enough during out workouts. But that’s just not true. If, after three days, you try to do the same exercise and you cannot because you go immediately to muscle failure, you’ve done too much.
The more fit you are, the less susceptible you are to DOMS.
It’s true that you will start to feel less sore as your body adapts to your workouts and learns to distribute the workload across your muscle fibers more effectively. That’s why you should regularly change up your exercise routine.
Pre- and post-workout stretching is a good way to prevent DOMS.
Unfortunately, no. A review of studies for the Cochrane Database of Systematic Reviews on the effects of stretching before or after exercise on the development of delayed-onset muscle soreness found that pre- and post-workout stretching did not reduce the effects of DOMS in healthy adults.
In essence, your muscle need time to recover and heal from your workouts so it’s best to allow enough time in between or switch your workouts up to prevent overuse injuries.
Source: http://www.cnn.com/2014/08/04/health/muscle-soreness-myths/index.html?hpt=he_c2