9 Ways to Prevent & Ease Muscle Soreness While Running

This morning my alarm clock went off at exactly 7 a.m., and a long run was on schedule. But as soon as I was out of bed, ouch, every step hurts. It’s then that I realized that my lower back, glutes, and hamstrings had another plan. In fact, I was so sore that I couldn’t walk straight. Of course, I know why this happened. Yesterday I completed a series of exercises that pushed me to the breaking point. I performed 25 reps of barbell back squats and 30 deadlifts at 80 percent of my One-Rep Max. But still, I thought I’d feel OK by now. So, guess what happened next?

Then the internal debate started. And started asking myself all sorts of questions… Should I skip on my run today? Should I hit the snooze button? Or should I go run instead in spite of the soreness and pain? After a few minutes of back and forth I made up my mind and decided to go run. That’s the right decision to make. And thank God, I knew what to do next. I grabbed my foam roller, and after a few dynamic stretches, a strong cup of Joe, I was set and ready to go. Of course, I still have some residue soreness, but, all things considered, the payoffs of getting my butt out the door for my long run far exceeds some minor and temporary discomfort.

9 Ways to Prevent & Ease Muscle Soreness While Running

Today I’m going to share with you a bunch of practical tips to help deal with the pain. So are you excited? Then here we go… But first things first, what is muscle soreness? How in the world happens? And what’s causing it?

Muscle Soreness demystified

The most popular theory is that muscle soreness occurs as a result of muscle damage, caused by microtrauma in the form of teeny tiny tears in your muscles. It’s Common: Muscle soreness is pretty common among runners of all fitness levels and training backgrounds. Nevertheless, beginner runners or those coming back to running after a long layoff report more muscle soreness episodes than those who keep a regular training program.

There are mainly two types of exercise-related soreness.

The first being the immediate or acute soreness—the muscle soreness you feel during and/or shortly after a run. The second type, the more common, is what’s known as Delayed Onset Muscle Soreness, or DOMS in the fitness circles. In most cases, muscle soreness is mild, emerging after a hard run—think long runs and gut-busting sprint and/or hill reps, and lasting no longer than a couple of days. At other times, this soreness does not emerge until after two or three days following a workout. The thing is, when the soreness is intense (or crippling at times), it’s almost always a case of DOMS.

Dealing With Post-Run Muscle Soreness

Unfortunately, according to the current scientific theory, there are no fool-proof ways for speeding up the recovery of muscle soreness. (Of course, there is one fool-proof way to avoid soreness altogether, which is to give up running altogether. And I guess that you don’t want to do that) With that said, here are a few helpful training tips and recovery guidelines that are worth trying to get your body primed for the next run.

1. Start Slow

It goes without saying, but if you are a beginner, or returning to running after a long break, slow and gradual is the way to go. For starters, if you are a complete running newbie, then start with the walk/run method. Once you can run for  30 to 40 minutes straight without much trouble, then start adding speed work in small increments. Use the 10 percent rule. Increase your running mileage by no more than 10 percent from one week to the next.

2. Eat Right Away

Immediately following a run, your body has roughly one to two hours to most efficiently absorb the food you consume. That’s why if you skip post-run nutrition, then you might not have enough energy for your next session, and you’ll fall short on the protein you need for muscle recovery, all of which can compromise your fitness routine. As a result, make sure to eat something immediately following a hard workout. For the best results, aim for 3 or 4 to 1 ratio of carbs to protein.

Easier said than done, but it’s worth trying out different ratios and foods until you find what works the best for you. In my experience, the best way to refuel following a hard run—especially if you are pressed for time and/or don’t have the stomach for solid food—is to consume liquid nutrition. And by far, my favorite is chocolate milk or a banana based smoothie. Other options include yogurt, banana with peanut butter, or orange juice with two hard boiled eggs and whole toast. If you have the stomach and the time, then go for brown rice with chicken, a bowl of quinoa, an omelet with an avocado.

3. Consume Protein

I hate to sound like a broken record, but when it comes to avoiding muscle soreness, protein is key. Proper protein intake is not only key for building muscles but it has also been shown to reduce post-workout muscle damage, according to study.

The reason? This happens by stimulating protein synthesis, which is one of the most basic biological processes by which amino acids are linearly arranged to allow individual cells to build specific proteins. Also, the increased blood amino acids level serves as a sort of biomechanical signal that instructs the muscles not to turn to protein as an alternative fuel source. In other words, consuming enough proteins provides the muscles with the key building blocks needed to repair and rebuild damaged tissue.

4. Compress it

There is strong evidence that wearing compression attire can reduce post-workout soreness, and speed up recovery afterward. According to a study published in the British Journal of Sports Medicine, opting for compression garments while and after working out can reduce muscle soreness. Another research published in the Journal of Strength and Conditioning, found that marathoners who wear compression socks in the 48 hours following a race reported a faster recovery rate than those who didn’t.

Why? According to theory, technical compression fabric helps reduce soreness by supporting muscle groups, reducing muscle micro-tearing in the process. Not only that, but research also shows that compression can increase circulation. As a result, if you are chronically sore after a run, then try wearing compression tights, compression shorts, and compression socks, and see if this helps you alleviate some of the pain.

5. Foam Roll

One of my favorite methods for alleviating post-run muscle soreness is foam rolling. In fact, the long, cylinder-like tool has saved my ass on so many occasions. So, what is foam rolling and how can it help? Foam rolling is a form of self-myofascial release that uses laser focused massage to help release tight and sore spots. According to theory, this might help ward off scarring of the connective tissues, known as fascia, between your muscles, preventing all sorts of pain and injury in the process.

Also, foam rolling increases blood flow to your worked-up muscles through applied pressure—vital for speeding up recovery. Therefore, use the foam roller at least a couple of times a week, especially after a hard run or right before if you have any serious symptoms. You can do this right after running, or just before a workout as a part of your dynamic warm-up.

6. Drink Coffee

If you are a fan of coffee, then this is going to be good news. Not only that research shows that caffeine has a positive impact on training and endurance, drinking the stuff can also alleviate post-workout soreness. According to research conducted at the University of Georgia, taking caffeine, a dose that’s roughly the equivalent of two cups of coffee, can help reduce muscle soreness following a hard training session.

Why is that? According to the scientists, coffee can reduce soreness because it blocks adenosine by binding its receptors sites. Wait? What is adenosine? Well, it’s a vital biochemical for energy transfer that’s released by your body, mainly by the central nervous receptors that is heavily involved in pain processing, With that said, drinking a gallon of the stuff won’t make you sore-proof. In fact, research suggests that too much coffee might cause muscle spasms and some serious stomach issues while exercising. So be careful.

7. Use the Ice

Another helpful thing you can do to alleviate post run soreness is to take a cool bath following a hard session.

Why? Well, according to theory, ice therapy can minimize the inflammation response. What is the inflammation response you might ask? In essence, that’s your body’s natural attempt to heal itself after an injury, fight off infections and repair damaged tissue. But it also works like a cast, typically causing the affected area to swell and become stiff, immobilizing it until it fully heals. As a result, take the time to sit in a cold tub for 15 to 20 minute after a hard workout. If a cold shower is not an option, then place an ice pack on troubled and hot areas that feel strained or overworked.

8. Use Topical Ointments

If all proves futile, then you might consider using a topical ointment to alleviate the pain.

How do they work? These ointments contain an ingredient that is numbing and cooling to the muscles. And they work by inducing a cooling and pain-relieving sensation, boosting blood flow, and improving circulation. Therefore, feel free to run these ointments into your typical sore and troubled spots after and up to a couple of days after a hard run. Or until the soreness wanes.

Some of the best popular remedies you can find in the market or online, include Ben-Gay, Arnica Rub, Tiger Balm, Traumeel, and magnesium oil. Just don’t get me wrong here. Topical ointments are no magical cure… The truth is, these ointments DO NOT eliminate soreness.

9. Don’t Stop

I know -I knooooow…The last thing you’d want to do if you are sore is…more exercise. Just don’t call me crazy yet. There is a method behind this madness. The best thing you can do, according to science, is to keep moving. Of course, running might seem like a bad joke when your leg muscles are in a world of hurt. Nonetheless, research confirms that light activity increases blood flow and speeds up the body’s ability to eliminate the chemicals and toxic waste linked with muscle soreness.

Of course, this does not mean that you should go and repeat the same gut-busting hill workout or long trail run you just did yesterday. That’s a big mistake. And doing so will only spell disaster on your performance and health. Instead, what I mean by active recovery is all about performing light, easy exercise. This will boost blood flow to the sore muscles without putting too much pressure on them. Some of the best examples of active recovery include a long walk, a bike ride, yoga, or even performing a light weight training session.

By   for runnersblueprint.com

The Role of Hyaluronic Acid Versus Platelet-Rich Plasma in Treating Osteoarthritis

A Prospective, Double-Blind Randomized Controlled Trial Comparing Clinical Outcomes and Effects on Intraarticular Biology for the Treatment of Knee Osteoarthritis

By: Brian J. Cole, MD, MBA, Vasili Karas, MD, MS, Kristen Hussey, MS, Kyle Pilz, MMS, PA-C, and Lisa A. Fortier, DVM, PhD, DACVS Investigation performed at the Rush University Medical Center, Chicago, Illinois

Purpose: To compare the clinical and biological effects of an intra-articular injection of PRP with those of an intra-articular injection of HA in patients with mild to moderate knee OA. Interview originally published in the American Journal of Sports Medicine as a February Podcast.

bcmdThe use of plateletrich plasma (PRP) for the treatment of osteoarthritis (OA) has demonstrated mixed clinical outcomes in randomized controlled trials when compared with hyaluronic acid(HA), an accepted nonsurgical treatment for symptomatic OA. Biological analysis of PRP has demonstrated an anti-inflammatory effect on the intra-articular environment.

We found no difference between HA and PRP at any time point in the primary outcome measure: the patient-reported WOMAC pain score. Significant improvements were seen in other patient-reported outcome measures, with results favoring PRP over HA. Preceding a significant difference in subjective outcomes favoring PRP, there was a trend toward a decrease in 2 proinflammatory cytokines, which suggest that the anti-inflammatory properties of PRP may contribute to an improvement of symptoms.

Click here to read the article.

Carpal Tunnel Syndrome

Carpal tunnel syndromeCarpal tunnel syndrome causes a dull ache in the wrist and forearm with pain which may radiate into the hand and fingers. It is often worse at night.

We explain the symptoms, causes and treatment options including surgery available.

Symptoms

Symptoms usually increase gradually over time and may initially only be present at night. It can occur in one or both wrists at the same time. A dull ache in the wrist and forearm is felt with pain which may radiate into the thumb and four fingers of the hand, but not the little finger.

The patient may feel sensations of tingling or burning in the hand or four fingers. Pain is often worse at night and can radiate into the forearm, elbow or shoulder. In addition weakness in the fingers and hands may be experienced.

Carpal tunnel tests

Specific tests can be done to reproduce symptoms and help diagnosis:

  • Phalen’s sign is where the patient bends the wrists to push the backs of the hands together, holding for 1 minute. If the test is positive then tingling that radiates into the thumb, index finger and the middle half of the forth finger will be felt.
  • Tinel’s sign is where the therapist taps with two fingers over the palm side of the wrist. Carpal tunnel syndrome could be considered if there is a tingling sensation or other symptoms are reproduced.
  • Investigations may also be performed to confirm the diagnosis including MRI scan, ultrasound imaging, electromyography or a nerve conduction study.

Causes

Symptoms are caused by compression of the median nerve in the wrist as it passes through a narrow channel in the wrist called the carpal tunnel along with the tendons of the flexor digitorum superficialis and flexor pollicis longus muscles of the forearm. The tunnel can narrow creating pressure on the nerve for a number of reasons:

  • Traumatic wrist injury such as wrist sprains and broken wrists.
  • Repetitive strain injury or RSI caused by over use of the wrist.
  • Pregnancy which causes fluid retention in the wrist.
  • Use of vibrating machinery which may cause damage or inflammation to the soft tissues.
  • It may be congenital meaning some people naturally have a smaller, narrower carpal tunnel.
  • Arthritis.

All of these conditions can cause a narrowing of the space through which the median nerve passes. Symptoms are three times more common in women, probably because they have a smaller carpal tunnel. It also has a higher prevalence in people with diabetes and other conditions which directly affect the nervous system. It usually occurs first in the dominant hand and sometimes but not always occurring as well in the non dominant hand. Some professions are more at risk of developing carpal tunnel syndrome, especially people working on an assembly line, who are continually repeating the same movement.

Carpal tunnel syndrome treatment

Treatment should initially be conservative which means without surgery. If after conservative treatment has been tried for a few weeks and not been successful then surgery is often considered.

Rest

Rest from activities which cause pain or make it worse. Continuing to use a painful wrist will not allow inflammation to settle down and soft tissues to heal. This may include work related activities such as typing at a keyboard, DIY or sport specific training including racket sports. If you are an athlete then use this opportunity to work on another aspect of your game or maintain fitness with aerobic exercise.

Carpal tunnel wrist splint

A carpal tunnel wrist splint can be worn to immobilize the wrist joint helping you to rest the joint whilst allowing some function of the hand. The wrist splint is usually made of a thick supportive neoprene material and have a metal spoon or support along the wrist to prevent movement.

Ice or cold therapy

If there is inflammation and swelling present, using a form of cold therapy will help to relieve this. Applying ice or a specialist cold wrap to the wrist area for 10 minutes at a time can be done hourly in the early stages, reducing in frequency as required.

Medication

Your Doctor may also prescribe anti-inflammatory medication such as ibuprofen to reduce inflammation, or diuretics to clear fluid retention.

Exercises

Wrist stretchFollowing a period of immobilization, stretching and strengthening exercises can be used to help prevent symptoms returning. All exercises should be performed pain-free. If pain occurs, go back a step or rest for longer. Initially mobility and gentle stretching exercises should be done to restore full pain free range of motion at the joint. Later static strengthening exercises can begin which do not involve movement and finally normal strength can be restored by dynamic exercises involving movement with resistance bands or dumbelle weights.

Acupuncture

Other treatments, which may be worth trying include acupuncture which has been linked to an improvement in carpal tunnel syndrome symptoms. Acupuncture is performed by inserting needles of various lengths and diameters into specific points over the body. The needle is usually inserted, rotated and then either removed immediately or left in place for several minutes.

Injections

If symptoms do not improve other options include Corticosteroids or lidocaine injections. If all of this treatment fails and symptoms persist over a 6 month period, surgery may be required.

Surgery

Wrist surgery interviewA carpal tunnel release is a very common operation, which involves cutting the carpal ligament to make more space for the median nerve. This can either be done as an arthroscopic operation (keyhole), or as an open release, where a 5-6cm incision is made. It is a straightforward procedure which is usually carried out on an outpatient basis. Your hand and wrist will be bandaged and may be placed in a sling for a few days to help it rest and reduce swelling.


John J. Fernandez, M.D., Hand, Wrist & Elbow Orthopedic Surgeon, AssistanDr. John Fernandezt Professor, Rush University Medical Center.

Dr. Fernandez has created and innovated some of the advanced surgeries currently popularized in the treatment of the hand, wrist, and elbow. His original research has led to techniques minimizing surgical trauma while maximizing outcomes. As an inventor, he holds patents in some of the very implants developed for these minimally invasive surgeries.

Gluten Free Demystified

Gluten Free Demystified

You see it all the time, “gluten free” bread, tortillas and crackers line the shelves of grocery stores and your favorite pizza joint now asks if you’d like gluten-free crust on your order. Unless you have a medical condition like celiac disease, most people have no idea if gluten is good or bad, much less if they should be omitting it from their diet. The number of people with celiac disease has risen in the U.S. in recent years to as many as three million people, causing the term to become more popular on packaged products and in restaurants.

Gluten is a protein found in wheat, barley, rye and different blends of these grains. Gluten causes the small intestine to become inflamed in people with celiac. Over time this inflammation damages the intestinal lining and prevents the body from absorbing the nutrients that it needs to stay healthy.

This can lead to malnutrition and delayed growth that can later cause additional problems like anemia, osteoporosis, thyroid problems, diabetes and even certain types of cancer. In order for a food to use the “gluten free” label, the FDA requires that the product contain less than 20 parts per million of gluten, be free of any type of rye, wheat, barley or blend of these grains, as well as any ingredient that comes from them and hasn’t been processed to remove the gluten to the allowable amount.

Most whole, natural, unprocessed foods are already gluten free. So consuming foods like beans, eggs, unbreaded meats and fish, fruits, vegetables, dairy products, seeds and nuts are going to be your best bets. Just make sure that they have not been processed or mixed with any additives or preservatives that may contain any hidden gluten byproducts. As for grains, flours or other starches, there are many safe alternatives available to you.

Many packaged products will now say whether they are gluten free or not, but it is better to be safe than sorry, so look for rice, corn, nut and seed flours, or flours made of tubers like sweet potatoes or arrowroot. Legume flours made of soy or chickpeas will also work for those avoiding gluten. The key is to avoid anything containing barley, rye, wheat or any crossblend like triticale. And if you are visiting a restaurant, try searching for one online that caters to your needs, like The Steeping Room in Austin, Texas, who marks approved items on the menu.

Some foods are more versatile than others when it comes to replacing gluten-filled flours. Rice, corn and beans are easy replacement ingredients in recipes or fill in as a healthy side dish. Nuts are also very useful in gluten-free cooking; use them to give cooked meat a nice crunch instead of using breading or any type of batter. You can also make nut butters that add a nice flavor to casseroles and other dishes, or just throw some on a rice cake as an alternative to the classic PB and J.

If you are craving cereal, try swapping your usual for grits, buckwheat or a rice pudding. If you think that going gluten free might be for you, try these easy swaps for a couple weeks and see how you feel. You might find out that this easy transition could make you feel great.

Grits for oatmeal Especially good on a cold morning, corn grits is an easy replacement for your bowl of oats that may be processed in factories that can cross contaminate.

Brown rice flour for whole-grain flour Being gluten free doesn’t mean that you have to completely give up all breads and baked goods. Brown rice flour is naturally free of gluten. Experiment with it and you’ll quickly learn how to get the taste and texture you love.

Quinoa pasta for whole-wheat pasta Pasta lovers are miserable at the thought of giving up their weekly spaghetti or linguine meals, but with quinoa pasta becoming more accessible in grocery stores you don’t have to give it up.

Corn tortillas for whole-wheat tortillas There are so many styles of corn tortillas available that you are bound to find one that you love as much as flour. The taste and texture are about the same, but they have less fat and calories on top of being gluten free.

Zucchini slices for lasagna noodles Zucchini is so versatile that you can use them in your lasagna and barely notice the difference. You’ll also get a boost of nutrition and slash the calories.

If you feel that you might be sensitive or have an intolerance to gluten, the best thing for you to do is visit your doctor and find out for sure. It’s also important to keep track of what you eat and pay attention to how you feel afterward so that you can relay that information accurately to your doctor.

by Shanna Oatman for toptrainer.com

3 KNEE STRENGTHENING EXERCISES FOR BASKETBALL PLAYERS

knee strengthening exercises for basketball

Basketball is a fast-moving sport that demands endurance from the players and strength and flexibility in the knees-sudden stops, pivots and jumps put pressure and strain on this area of the leg, often leading to injuries.

You can work to prevent knee injuries and pain by taking care of your body. Use these exercises, all of which work to strengthen the ligaments and muscles around your joints, to become a better player with strong, resilient knees.

LATERAL LUNGES

Sometimes, simple, traditional bodyweight exercises are all you need. That’s the case with lateral lunges, which put a slight twist on the traditional movement, placing all the focus on strengthening your quads and your knees.

This movement also improves force absorption in the knees and teaches your body how to control your weight during fast, directional movements.

Directions: Stand with feet hip-width apart and keep your upper body straight. Step out with your right foot and lean down into your right leg so that you’re squatting on just one side. Keep the left leg and back straight-don’t lean forward. Push off from your right foot to return to start. Repeat on the left side for one rep. Aim for 8 to 10 reps.


BODYWEIGHT QUARTER SQUAT

The benefit of a bodyweight quarter squat is a matter of pure volume. As opposed to aquarter squat parallel squat, where the body often tires after 8 to 10 reps, quarter squats allow you to do 20 to 30 reps, directing extra attention to your knees and quads.

Directions: Push hips back, keep back straight and “sit down” just slightly so that your knees are at a 45-degree angle. Return to start to complete one rep. Aim to complete 20 to 30 quarter squats, in the middle of your workout.


PHYSIOBALL LEG CURL

This exercise helps to strengthen your knees, hamstrings and core-all of which play an important role when pivoting and stabilizing your body during a game. This is a great exercise for the end of your workout, being slower-paced and performed on the ground.

physioball leg curlphysioball leg curl extended

Directions: Lay on a mat, and place your heels on a physioball so that your legs are straight out in front of you. Keeping your core engaged and hips raised, roll the ball in toward your body, so your knees are bent and the physioball is now below the balls of your feet. Return to start for one rep. Aim for 10 to 12 reps.

It’s important for basketball players to focus on strengthening their knees and the muscles and ligaments surrounding them. Not only will it help you stay injury free, but it will make you a stronger player as well. Incorporate these simple exercises into two or three workouts during the week to feel a difference in your knees and your game.

BY FARA ROSENZWEIG for betterbraces.com

How to create your vision MAP

NEW YOU, BETTER VERSION

Stay clear and focused in 2017

Each year, after weeks of celebrating and indulging in food, drink, and fun, we journaloften make New Year’s resolutions to improve our health. These resolutions allow us to begin the year focused and with healthy intentions. Right?

Unfortunately, most people lose sight of their goals and give up on their resolutions within the first few months of the year.

Let’s try something different this year.

Spending time articulating your vision and life’s purpose is the first important step in laying the foundation of achieving your health goals and sticking to your action plan. Many of us are not living day-to-day, in alignment, with what’s most imortant to us. This was me until I created my Vision MAP.

Whether you want to take one step to improve your health (such as giving up coffee or cutting back on sweets) or you want to completely revamp your lifestyle, it all begins by uncovering what’s really most important to you and how you want to show up in life. When you can articulate your life’s mission and purpose (MAP), you will gain direction and energy to cope during difficult times. Your day-to-day choices will align with what’s most important to you.

Here are a few prompts that can help you get started articulating your vision:

        -Identify what you truly love in life and how you want to be in life.

        -What do you want the legacy of your life to be?

        -What does being healthy allow for your life?

Carve out a few minutes to quietly contemplate this and journal what comes to you. It’s important to note that there are no right or wrong “answers” to this. Whatever ideas or thoughts that bubble up are valid and worth writing down! These are often messages from your unconscious mind that can be used as valuable fuel to help you stay connected and achieve your deepest desires.

During my 14 Day Transformation programs we will spend time going through exercises to help you map out your vision for 2017 and beyond. If this is something that doesn’t come easily to you, but is something you know is valuable, this accountability can help keep you on point with your life’s purpose to help you reach your health goals. I did this exercise with my coaching group and it was very powerful for me.  If you are interested in really going deep, reply to this e-mail me and I will send you the comlete assignment.

I’m excited for what 2017 will bring and please know my team and I are here to supportkaren you on your journey for living your best life!

As our gift to you, we would like to offer $100 off any 14 Day Transformation program during the month of January. Simply enter discount coupon code NEWYOU at checkout.

To your good health,

Karen

5 Exercise Tips For the New Year

By Donald Smith for Athletico

Many people decide that the start of the New Year is a good time to get in shape. They know that exercise helps them feel better mentally and physically, while also improving their strength, flexibility and endurance. What many don’t think about, however, is that exercise can hurt too.

Most people try to do too much when they decide to start exercising again. Oftentimeswoman-man-treadmill-running-300x200
they remember what they used to be able to do when they were younger and resolve to do it again. They might join the gym or an exercise class, and do an hour long workout that leaves them sore the next day. They might then lay off for a week before trying it again with the same results. It doesn’t take long before they give up on exercise – again. But this cycle can be broken!

Here’s a new way to start and stay active.

  1. Talk with your physician about starting an exercise program.

This is especially important if you are on medications, have a disease or condition that may be impacted by increased activity, or have not been physically active for months or years.

  1. Start slowly and build momentum.

One of the best ways to start is with just five minutes of exercise the first day and add awoman-work-out-plank-300x200 minute each day. In a month you’ll be doing more than 30 minutes a day. What’s more, research has shown that the 30 minutes doesn’t have to be continuous to be beneficial. You can do five minutes in the morning, 15 minutes at lunch, and 10 minutes in the evening. If you’re watching television, try getting up and walking around, or climbing a few stairs, during commercials.

  1. Build endurance with aerobic activity.

Aerobic activities build your endurance. The word Aerobic means that you’re exercising while giving your muscles enough oxygen for the work they’re doing. You’ll get sore when you exercise your muscles without enough oxygen. Walking, bicycling and dancing are a few aerobic exercises worth trying. Walking is a good starting exercise, as it is usually the easiest, safest and cheapest type of aerobic activity.

The best way to know if you’re doing aerobic exercise is by keeping your heart rate inwoman-fitness-on-ladder-300x200 your target heart range. To figure out your target heart range, take 220 minus you age. Then take that number and multiply it by 65 percent and 85 percent.

For example: A 50 year-old would be 220 – 50 = 170; 170 X .65 = 110 and 170 X .85 = 144. So, to be aerobic that 50 year-old needs to keep their heart rate between 110 and 144 when exercising.

If all this seems too complicated, remember to slow down exercise if you’re breathing heavily and speed up if you’re not breathing deeply.

  1. Try strength training. 

You typically won’t get as sore if you do strength training after aerobic exercise. If you strengthen using low weight and high reps you will likely stay in the aerobic heart range. Start with a weight you can do for 20 reps without stopping. Increase as able each session until you can do 40 reps at that rate. Then, change to the next higher weight and go back to 20 reps and work up to 40 again.

  1. Reduce the chance of injury with stretching.

There is less chance of injury with proper stretching. Remember stretching should never hurt!  Here’s an easy way to stretch:

Step 1 –  Move gently into a position where you feel tight, but don’t push it.

Step 2 – Take a deep breath in through your nose.

Step 3 – Let the breath out through your lips in a silent whistle, and the muscles you’re stretching will relax.

Repeat Steps 1 – 3 four times.

If you feel unusual aches and pains after exercising, make sure to schedule a complimentary injury screening at your nearest Athletico location.

athletico300x250

Benefits of Electric Muscle Stimulation

compex

WHAT IS ELECTRIC MUSCLE STIMULATION?

Simply put, electric muscle stimulation trains your muscles in a way that traditional workouts alone can’t. A “best kept secret” that many elite athletes and fitness enthusiasts use to enhance their workouts and training programs, electric muscle stimulation (EMS), also known as neuromuscular electric stimulation, muscle stim or e-stim, is delivered through a small device that sends electronic pulses to your nerve fibers in order to create involuntary muscle contractions.

When you add Compex electric muscle stimulation to your training, you maximize your muscular effort by engaging a greater percentage of your muscle fibers-both Type 1 slow twitch muscle (endurance) and Type 2 fast twitch muscle (power and explosiveness). That means enhanced efficiency with enhanced results.


HOW COMPEX ELECTRIC MUSCLE STIMULATION WORKS

Super charge your workouts without spending more time in the gym or on the track. An ethical and non-invasive approach, Compex, an FDA-cleared device, offers unique programs for your key performance areas, activating up to 100 percent of your muscle fibers for:

DYNAMIC WARM-UPS

Efficiently warm up your muscles with pre-designed programs so you can make your time in the gym more efficient.

PERFORMANCE-BOOSTING WORKOUTS

Your muscles don’t know if you’re using EMS or lifting weights. When you do both, Compex recruits your muscle fibers to help take your workouts to the next level.

QUICK, PAINLESS RECOVERYCompex-Ad-ESPN-300x250-Male_sm

Compex helps to bring fresh oxygen and nutrients to the muscles to facilitate the flushing of toxins, helping you recover faster.

Simply place the self-adhesive pads on the muscle area you’d like to work. Select your program and let Compex help you get stronger, bigger, leaner and fitter 4 to 5 times faster than you would with your regular routine.