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DOMS - Why does it hurt?

21/5/2013

 

Most people who have started a new regime of fitness have to some extent experienced a rather painful, DELAYED ONSET OF MUSCLE SORENESS or “DOMS”. The extent to which an individual experiences the side effects of DOMS is dependent on a range of factors including:

  1. The level of fitness of the individual - Generally speaking the fitter the person
    the less severe the side effects.

  2. The intensity of the exercise session - The harder the individual worked in the    
    session the more likely the side effects of DOMS will be more profound.

  3. The level of preparation before exercise and recovery post exercise - Essentially
    if  a persons completes a thorough warm up before the session and a cool down at the end the side effects may be reduced somewhat.


What causes DOMS?

The pain associated with the condition is a result of minor microscopic tears in the muscle fibres as a result of exercise. This sounds disturbing but is a normal response to exercise exertion and is a necessary process for the body to adapt and improve levels of strength and stamina.


What are the symptoms of DOMS?

A person who is new to exercise and starts a new exercise programme will inevitably experience DOMS. The symptoms tend to kick in within 24 hours of exercise and should subside around 72 hours after the exercise session. The individual will likely have soreness in muscles when they move that muscle group. For example a session containing squats and lunges will likely lead to soreness in the upper legs and buttocks. This will result in painful muscles when walking/jogging and in particular sitting down and getting up out of a sitting position.


What should I do to recover from DOMS?

There are steps you can take to reduce DOMS. Adhering to these tips will help with reducing the side effects.
 
1. Complete  a thorough warm up before exercise which involve s light cardio jogging    
followed by light stretching 8 second holds  of all major muscle groups.


2. Complete a cool down at the end of the session. This should involve light cardio jogging and longer stretching of muscles for 15 seconds or more on all major muscle groups.


The good news is that as your body adapts to the exercise programme, your ability to work at higher intensity and recover quicker will begin to improve. Overtime you will likely still feel the side effects of DOMS but the relative intensity of the pain will reduce and recovery from that pain after the session will be quicker.

I hope this proves useful, any questions just ask.




Basics of losing weight

17/4/2013

 
Well this is the million dollar question!. no doubt if you have an interest in
losing some weight you will have seen and indeed been bombarded by media images,
advertisements, telling us the next best thing to lose weight. There are
countless weight loss diets that preech to make you lose weight and lots of it,
well im here to tell you that in the short term yes you may, but, as soon as you
relapse back into your old ways it comes back and twice as fast.


There information behind weight loss and how to do it can be confusing and simply misleading. Check the blog to see articles which explain in more detail and offer some solutions. Basically, when all said and done you need to understand a few simple strategies which underpin weight
loss. When i say weight loss i mean over the long term and not just a 2 month flirt with losing weight only to see it pile back on.

Principles I follow when working and advising clients are simply -

1. Eat a Balanced Diet - Take in plenty of protein, unsaturated fats and do not overload on
carbohydrates.

2. Drink Plenty of Water - Drink at least 1.5 litres  per day at an absolute minimum, preferably more, especially if you exercise or have a physical job.

3. Eating Technique - Chew your food!! eat slowly and your body will tell you when you are
full. Portion size is also vitally important, most people eat more than they need, hence why we have such a high rate of overweight and obese people in the westen world.

4. Don't Pick on Poor Food - Most of us do it! or have
done it!  cut out the biscuits, chocolate, cakes , crisps etc. we do not need
them! These foods have a high calorie content and the body simply stores the excess energy we do not use as Fat. try to avoid processed foods and go for fresh food.

5. Move/Exercise - We are designed to move and need to
move our bodies and not sit around. Active bodies burn more calories and
therefore burn off stored fats as a source of energy. Notice how when you sit
around and are not active we feel lethargic and stiff as a board!. You body is a
sophisticated structure designed to move, sitting around and being idle will
lead it not to function correctly. Just look at the number of people with
joint/mobility issues, bad backs etc. you only have one body look after it!.

    Author:
    Richard Ballard

    I'm a Personal Trainer based in Chalfont St.Giles, Buckinghamshire.

    Contact me on:
             
    Mobile:
    07545 052626
       
    Email:
    inspired4fitness@gmail.com

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