My Thoughts and Motivation

getting healthy the right way

Muscle Pain and Soreness After Exercise – What Is Delayed Onset Muscle Soreness May 5, 2009

Delayed onset muscle soreness (DOMS) describes a phenomenon of muscle pain, muscle soreness or muscle stiffness that is felt 12-48 hours after exercise, particularly at the beginning of a new an exercise program, after a change in sports activities, or after a dramatic increase in the duration or intensity of exercise.
The delayed soreness of DOMS is generally at its worst within the first 2 days following the activity and subsides over the next few days.

Causes:
Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do.
eccentric muscle contractions, movements that cause muscle to forcefully contract while it lengthens seem to cause the most soreness.
Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups. In addition to small muscle tears there can be associated swelling in a muscle which may contribute to soreness.

Treatment:
There is no one simple way to treat delayed onset muscle soreness. In fact, there has been an ongoing debate about both the cause and treatment of DOMS. In the past, gentle stretching was one of the recommended ways to reduce exercise related muscle soreness, but a study by Australian researchers published in 2007 found that stretching is not effective in avoiding muscle soreness.
Nothing is proven effective, it’s best for an individual to try a few things to see what works for them.

Dealing with soreness after exercise:
Wait. Soreness will go away in 3 to 7 days with no special treatment.
Try an ice bath or contrast water bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.
Active Recovery (low intensity exercise after intense workouts)This strategy does have some support in the research. Perform some easy low-impact aerobic exercise to increase blood flow. This may help diminish muscle soreness.
Gently massage the affected muscles.
Try using a non steroidal anti-imflammatory medication such as aspirin or ibuprofen to reduce the soreness temporarily, though they won’t actually speed healing.
Allow the soreness to subside thoroughly before performing any vigorous exercise.
Certain muscle pain or soreness can be a sign of serious injury. If your muscle soreness does not get better within a week consult your physician.
Don’t let muscle soreness after starting a new fitness routine scare you from returning to activity. It won’t be as bad as it was the first time around, as long as you stick to it!

 

DOMS

Filed under: personal — athenapink @ 4:34 am
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DOMS….It sounds so ominous, and it sort of is. Delayed onset muscle soreness, and I have it right now.

I am sore……so very sore.
It sucks when you start working out and you get past that initial soreness, and then something forces you to stop.
I had an infected wisdom tooth so I got all four of my wisdom teeth out. I thought no problem, I will be out of commission for a week. Well then on top of that I got a jawbone infection that made me sick as well and had to have more surgery.
I was out for more like a month.

So yesterday I kicked back into the swing of things but I am now have to relive the initial crazy painful first time soreness.
The kinda sore that tells you, Its ok to let that dollar blow away into the wind b/c it hurts to much to bend over for it…..hmmm one dollar….acceptable loss (true story)
It will soon pass.
On another note, I really really wanted seconds last night of the Delicious ziti I made last night but after I typed out that blog I just went to bed 🙂

 

I don’t need seconds or thirds! May 4, 2009

Portion control and slowing down my speed of intake need to be some of my first goals…..
I am not hungry so why do I keep going back? I think it is ingrained somewhere deep inside of me, on a genetic level maybe, b/c my 2 girls are the same way. They eat and eat and eat like they have not just eaten 30 minutes before. If they are around an endless supply of food, they never stop. Yet they are beanpoles….yes skinny minny’s!

I was the same way once. I used to quickly eat firsts, then seconds and sometimes thirds and my dad would say to me “someday those second helpings are going to catch up to you.”
I laughed it off. At 5’5 and 100 pounds at 15 years old, being fat never enters your brain. Some of my classmates were on the heftier side, and already worried about what they ate. I NEVER had to give what I put in my mouth a second thought. I ate whatever whenever and was not particularly athletic, I never competed in anything physical in my life.

Just good genes I would think to myself and maybe that thought would have stuck if I would have never had babies….

Wow, as soon as I got pregnant the seconds and thirds caught up fast and with a vengeance. I put on an ungodly amount of weight during my first pregnancy. With some hard work and exercise I took it off. I thought that was it, and I could just go back to the way things always were…..NOPE! My body and metabolism was permanently altered.

A second baby and I did pretty well this pregnancy and was only 10 pounds from my pre-pregnancy weight a week after birth.
However my metabolism was jolted again and I actually put on weight after the birth of my dear daughter number 2.

I weigh as much today as I did the day I delivered her and there is NO fetus involved this time. I cant exactly call this baby weight either, as that baby is turning three this month.

Depression about ones body is difficult. Even though I was never fat in high school I still was not really thrilled with the body God gave me. I thought my hips looked oddly connected to the rest of me….Child-birthing hips, everyone called them.
At 100 pounds I was not wearing the size 0’s and 1’s as my counterparts wore b/c of those bony child-birthing hips. I was stuck in a 5. Skinny enough for me, I had flat abs and no pudge to be found.
I just did not like the look of my naked body, the way it was shaped together seemed wrong to me. Not sexy curvaceous, but not sexy skinny either. Now it is a problem magnified with weight settled on those already big hips. A problem that can be helped with some muscle building underneath in the right places, and fat loss from the top.

No more excuses, I have the knowledge about how to get my metabolism on track and I numerous free resources (gym included) I need to get back to a healthy weight, I need to get my portions in control and let go of the life of gluttoney I got away with for so long. I am not and cannot get away with it any longer!

I am putting my starting weight here at 160 give or take a few.
I need motivation, accountability and encouragement. I will post about my daily attempts at resetting my lifestyle and metabolism. I will also try and help others and share knowledge.
This is not a diet, this is a  life. A new one, I need to get.