How do you treat sore muscles after a workout?theraband

After doing a strenuous physical activity, it is normal to feel sore one or two days after, especially if you did something that your body is not used to doing. This is referred to as DOMS which stands for Delayed Onset of Muscle Soreness. DOMS occur 24 to 48 hours after your workout.

Your muscle fibers get stressed during your workout and small microscopic tears occur in muscle fibers which results in Delayed Onset of Muscle Soreness. The mild muscle strain injury creates microscopic damage to the muscle fibers. Scientists say that this damage plus the inflammation that comes with these tears, causes the pain. Take note that these microscopic tears does not mean that you should stop exercising. On the other hand, getting DOMS is also not an indication that your workout was effective. You don’t have to feel soreness or pain every time you finish exercising for you to say that they worked.

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Why do I feel sore after I work out?
No one is exempt from getting sore after a workout. Beginner exercisers and elite athletes experience DOMS alike. This muscle soreness is simply a symptom of using your muscles and placing stresses on them that are leading to adaptations to make them stronger and better able to perform the task the next time. If you are a new exerciser, don’t worry if you feel sore after a workout. It is normal especially if your body is not familiar with the exercise, and it will go away in a day or two.

How do I prevent muscle soreness? How do I treat DOMS?
The exact reason why and how DOMS occur is not yet known. Several treatments such as ice, rest, massage, heat, and stretching have all been reported as helpful in the process of muscle recovery.

A significant amount of Flexibility is important even to non-athletes.

A significant amount of Flexibility is important even to non-athletes.

Stretching should always be included in a training program. This will keep the muscles from tightening and muscle spasms. Stretching is not only beneficial to treat Delayed Onset of Muscle Soreness but more importantly to improve flexibility.

Click here to read more about STRETCHING.

Take a day or two of Rest while your body recovers from DOMS. If you want to keep exercising, try a different activity or do a lighter intensity.

Most importantly, always do a proper Cool-down after your work out. This will ensure circulation to flush out the waste products in your muscles after your exercise.

Research found that applying Heat to treat muscle soreness helps alleviate muscle soreness. The increase in muscle temperature allows more blood flow to the worked out muscles which brings fresh oxygen and nutrients. Applied heat to your sore muscles also helps get rid of chemical irritants that trigger pain.

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What should I do if I want to work out and I’m still sore?
You can still continue to train even when you feel sore, but don’t expect to set personal records or optimal performance. Delayed Onset of Muscle Soreness affects only the muscle groups that you previously worked, so you can work out other muscle groups while the fatigue parts recover.

Simply put, take it easy when you’re feeling sore.

Following a well-planned Training Program is helpful to maximize your workouts, especially on sore days. Having a good exercise program will ensure that you can keep up with your training without further muscle damage and minimize injury.

Read more about DOMS here.

In summary:

  • Delayed Onset of Muscle Soreness or DOMS occurs naturally and can be felt by anyone, especially if you do something that your body is not familiar with (ie. Progression in your training program, doing a new physical activity or sport).
  • Make sure that you warm-up before you workout and do a proper cool-down after to ensure blood flow to your muscles.
  • Delayed Onset of Muscle Soreness goes away in one or two days but you can do some treatments to alleviate the soreness. Stretch the sore muscle or apply heat on it after you work out.
  • You can still work out even while experiencing DOMS. Work on a different muscle group or cross-train.
  • Be able to differentiate pain from muscle soreness and pain from an injury. DOMS usually goes away after a day or two. Also, the soreness from DOMS should not limit you from doing light to moderate activities.
    Seek medical attention if you feel stinging or persistent pain.

Follow a well-planned Training Program to ensure progress in your workouts while allowing enough recovery for your muscles. This will ensure that you maximize gains and minimize over-training and injury.

I can help you get the best out of your workouts from a Periodized Training Program. For more information or if you would like to contact me, check out my SERVICES page and answer the short form so I could know you a little better. Click HERE to continue to the services page.

I guarantee results, if you guarantee adherence.

Talk to you soon!

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Also check out my Facebook page at https://m.facebook.com/CoachBillyGoco

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Statistics say that losing weight and staying fit and healthy always make it to the Top 10 New Year’s Resolution list that people make. However, statistics also say that most people do not adhere to their resolution, or if they do, they find it hard to sustain it for the whole year! You may have been one of those who made this resolution once or twice before but can’t seem to keep it up for the rest of the year.

Setting a goal is good. But goals will only be good on paper unless we take the next steps to do them. How many people do you think know what to do next after writing their new year’s resolution? How can you make sure that you stick to your goal to lose weight, stay healthy, and get fit?

Read “Make your New Year’s Resolution WORK.

Direction.
After you set your goal for this year to lose weight, stay healthy, and get fit, the next thing that you should do is to get DIRECTION. You don’t just plan to go to a place without looking at the map to know the best route to your destination. The same goes with the goal to lose weight and stay healthy.

Having a training program is the key to get the direction you need to lose weight and stay healthy. With a good training program, you are sure to get the most out of your workouts and that you are not wasting your time.

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Measurement.
When you have the proper direction, the next thing you should do is to MEASURE. Your goals should be attainable and measurable. How much weight do you want to lose? Or to better paraphrase the question, how much weight can you lose in a healthy way? On average, it is safe to lose 1.5 to 2 lbs a week with regular exercise that includes strength training and cardio workouts.

Honestly though, weight is only a vague measurement of how fit or healthy you are. Your body weight can be affected by water, muscle mass, bone density, and much more! At 6’2″ Hugh Jackman was 198 lbs when he bulked up for the movie Wolverine. His BMI would be considered ‘overweight’ based on standard values.

What matters more is your body circumference or girth measurement. It is a better indicator for losing subcutaneous fat – the stubborn fat under your skin – than stepping on the weighing scale. When you determine which ones to measure, then you can easily track your progress and know how to keep improving in your training.

Commitment.
Lastly, you need COMMITMENT. This may sound cliche, but again goals are only good on paper unless you commit to doing them. I started to work as a Personal Trainer in a gym in the first quarter of the year.

Many of my clients who I trained signed up for Personal Training thinking that it will help them commit to pursuing their fitness goal. They got the best training program specific to their goals and needs, and I helped them determine how to measure attainable results. But only the committed clients stayed for the rest of the year.  Some were always caught up with their work schedule or other errands always seem to get in the way of training. A few realised after a couple of sessions that they were not ready to commit and sacrifice time and energy.

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If you want change to happen, you have to commit everything it takes to get the change you want. In my experience in personal training, there are people who pay big money to the gym for one on one personal training and expect that it will make them commit to their goal. It’s a big mistake and a waste of money.

As a personal trainer I can give you direction; I can motivate you towards your goal; and I can challenge you to push yourself more. What I cannot do is to make you commit to show up every training day and to give your 100% every time.

If you are serious about your fitness goal to lose weight, get healthy, and stay fit, then you just need to motivate yourself to follow these three next steps after writing your goal. Find the direction you need so that you don’t feel lost when you train and so that each training day would be worth it. Get an accurate measurement of your goal and reach for specific, attainable results to keep you motivated. Keep in mind that your goal requires long-term commitment. Don’t be overwhelmed but simply take small steps to develop habits that will help you reach your goal.

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Do you think you can commit to your fitness goal to lose weight, get healthy and stay fit? I can help give you direction and support that you need to be successful in your goal. Send me a direct message or check out the SERVICES page.

Talk to you soon!

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92% of people fail in their New Years Resolutions and 38% of all resolutions are weight loss.

Sticking with a program is difficult.

Family gets in the way.
Work gets in the way.
It’s expensive to hire an ongoing trainer. At $50/hr 4x/wk that’s $800/month – yikes!

I’ve dedicated my life to attaining the knowledge to help create great programs and understand the psychological motivators to sticking with it.

To train with me in person is expensive and I don’t have any space right now but I do offer remote online training and, for a limited time, have a couple of spots available.

Some of the many benefits to training with me online are:

It’s much more cost effective.
Don’t have to go into a gym.
Offer stronger accountability and support systems.
You can be anywhere in the World

I’m here to make sure that you don’t become another statistic. I guarantee results if you guarantee adherence. To apply, go to the SERVICES tab.

Talk to you soon!

Keeping up with your training can be difficult if you work a regular 8-hour job that you need to juggle in your schedule with other important stuff like family, kids, house chores, the dog, and your favourite TV show. It takes dedication, commitment, and lots of guts to put “Exercise” in your top priority list…and it’s even harder if you think your Personal Trainer is trying to kill you!

The best of us don’t just survive in difficult circumstances (yes, including the torturous training), but succeed and continue growing until we reach our goal.

The Best-Fitness-Client(s)-of-2014 award goes to Danny and Connie who are such people.

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Danny starts work early in the morning and ends late with his split shift. He usually has only a few minutes left to change from his work clothes to his gym clothes. Connie is working a regular 8-hour job that requires a lot of patience. Like for most of us, it’s not easy for the couple to get motivated to go to the gym for another hour of exhausting training after a long, stressful and tiring day.

But they made the decision.

And they are doing quite a great job coming to the gym 3 to 4 times a week! Danny and Connie has been consistently doing their strength training, circuit workouts, cardio routines, and mat core exercises (which they honestly abhor) since they started to train with me in May this year. It has been a great 6 months training with them and every month they just keep reaching their goals!

Great job! Keep it up!

Danny may have driven me straight to the gym if I was a 'nicer' Trainer!

Danny may have driven me straight to the gym if I was a ‘nicer’ Trainer!

 

Connie Killing the Kettlebells!

Connie Killing the Kettlebells!

 

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If you are a determined, committed, and hardworking person who want to reach your fitness goals, I’d love to work with you! Click on the SERVICES tab to apply for Online Fitness Coaching and see if you’re fit for the program. Talk to you soon!

Winter is definitely on its way back again! Icy rain will fall. Cold winds will blow. It will be harder and harder to run and train outside. Roads will be filled with snow and ice. But training is not about having the perfect conditions outside. Training is about the condition inside of you – how much perseverance, commitment and determination you have.

If you wait for ‘perfect’ conditions, which sometimes do not really come, you will never get anything done.

Just do it.






We had our 3rd Trainers meeting today in the gym and as usual, our Fitness Director had another gimmick to make the meeting interesting and reward his trainers in simple ways. I won a Starbucks gift card on our first meeting for being the first one to submit a document he asked us to do. I waited for the right moment before using my Starbucks card and in the first week of November, Starbucks offered a Buy-One-Get-One deal! It was my first ever Starbucks coffee that I purchased by myself.

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Anyway, for this meeting we were asked to guess the number of M&M’s inside a jar he got from the dollar store. Maybe that’s his way of making us think about something – anything – during the meeting.

At the end of all the discussion, he asked each one of the trainers what our guess is.  One guessed as low as 260 and another guessed as high as 540. The correct answer apparently was 436.

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My guess was 450.

The victory was not in winning the jar of M&M’s, which most probably I won’t be enjoying, but it lies in being able to harness that long lost mathematical skill that I learned somewhere in high school. Yes kid, those weird math problems will have their practical application someday.

Lesson:
If I am your trainer, you can’t argue with me that I don’t count the reps correctly! :p

#LifeofaPersonalTrainer #nerdmode #mathskillz

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Meet “Pat,” though her head is flourishing with grey hair, she’s still active and robust in relative physique. She comes to the gym to train with me twice a week on top of her daily physical activities such as walking, Gardening, and singing (she keeps convincing me it’s a physical activity since you work the diaphragm, and not a lot of people know how to properly do that).

This month, she just turned 75 years old and is still continuing to train regularly. She had a surgery on her right hip, right shoulder, and heart but I’ve trained with her long enough to convince me of her favourite motto “all the parts that I have still works!” Pat trained with another trainer before but stopped for a bit while waiting for the new gym in her area to open. I started training training with her in the first half of this year and I’m just amazed with her energy and strength! I have trained other elderly clients in the before but Pat is the strongest of them all! She’s actually looking for a ‘competitor‘ – a fellow senior citizen who goes frequently in the gym and lifts as much as she does. So far, I’ve found none!

Her hobby is Gardening and it keeps her busy until the snow falls so we make sure that her lower body and low back strength and flexibility is maintained.

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With proper exercise programming and modifications, the elderly can still workout as much as anybody else. If you are included in this population or if know somebody who might benefit from exercise (like your grandpa or grandma), it’s not too late to start! It’s my passion to help people achieve their goals. Send me an email to apply for Fitness Coaching and see if the program fits you! Start training if you’re a ‘senior‘ and wants to be ‘superior!’

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If you like to read more on exercise programming for the elderly, here’s another article:
Exercises for the Elderly.

And here’s a 74 year old man (during the time photo was taken) doing an OAEL.
Professor Fred Samson, (1918-2004)