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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, September 5, 2016

Why Do Muscles Get Sore After Workouts

Consider the causes of sore muscles as you think about the discomfort you feel after an intense workout.

Causes of Sore Muscles

Muscles can become very sore after exercise, especially when the person is not used to working out on a regular basis. When the muscles are stretched to their very limits, they can become sore because they have to heal. Since the muscle has to heal, it is important to avoid using it until the pain goes away.


Injury is not the only cause of sore muscles. The condition can occur if the muscles do not get enough oxygen to feed the cells. Cells need oxygen in order to release energy, and when there is insufficient amounts of the gas, cells use another process in its place.

Fermentation is an energy-releasing process that cells in muscles may rely on when there is an insufficient amount of oxygen available. This process involves the production of lactic acid in the muscles. The excess of this substance can cause muscles to become sore. Once this element is gone, the pain disappears.

Delayed Onset Muscle Soreness

Delayed onset muscle soreness (DOMS) is a natural occurrence for people who do not exercise on a regular basis. Some seasoned exercisers may experience this problem when they are engaging in new activities. Sometimes muscles that are not commonly used become sore when they are engaged after long periods of inactivity.

Identifying this type of muscle soreness as opposed to injury or fermentation can be challenging. Those who are beginners can assume that the pain is caused by activity following inactivity, but the pain can be due to injury. This is especially important to consider if the pain does not go away in a reasonable time or if it continues after you are practicing the same routine regularly.

Preventing Muscle Soreness

Since is it always advisable to rest sore muscles until the pain goes away, it is important to prevent becoming sore in the first place. This is critical if you want to develop a regular exercise routine. Waiting a few days between workouts can lead to abandoning the exercise habit.

It is better to have a mild workout that you practice on a regular basis than it is to have one intense workout every few weeks. Taking some precautions can help:
  • Always warm up before working out
  • Make sure to engaging in cool down exercises
  • Stretch before and after workouts
  • Make changes in routine regularly
  • Use appropriate weight for resistance training
  • Avoid straining
  • Get an even workout that addresses all muscle groups

Common sense comes into play as well. Beginners who want to engage in aerobic activity can benefit from taking brisk walks instead of running. Exercise is important and it is helpful to take small steps in building up stamina for certain programs. This is one of the best ways to ensure that muscle soreness after exercise is minimal.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


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Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



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Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.

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