Overtraining

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Posted on 26th February 2010 by admin in Body Building |Healthy Lifestyle |Muscle Pain

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Over-training during exercise or fitness, sometimes known as Overtraining Syndrome, is a more common problem among athletes. Athletes train their bodies are wrong and exaggerated so that the mechanism of the body cannot return to “normal” for one or two days recovery time to normal.

At first overtraining only mild fatigue, and if the athlete is resting, his body would recover quickly. Then maybe more severe, and the stamina of athletes will be discharged. Fatigue is the experience of each athlete, which usually reacts in this way. Overtraining can also be caused by stress.

Stress can be caused by factors both positive and negative. This may be a holiday, vacation, personal achievement, change of residence, school or employment, changes in social habits and recreation, financial problems, divorce, difficulties at school, trouble with the law, death or birth in the family.

Physiological factors are different kinds of stress. This species can be caused by travel, lack of sleep, changes in training, and changes in the environment (altitude, humidity, and temperature), pain, injury, menstrual cycles or pregnancy.

The balance between training, other stress and recovery has to be right. If there is sufficient recovery time after exercise, fatigue will accumulate. After a few days or maybe one or two weeks, the symptoms of overtraining will show degradation of performance. As a result, the recovery could be as much as several months.

Signs and symptoms of overtraining vary. Symptoms and signs due to changes in the nervous system, the status of your hormones and other physiological medical factors. Early signs and the most common include tiredness and fatigue and decreased performance of advanced training.

The solution is to stop exercising, rest, drink, food to eat carbohydrates to replace glycogen in muscle and liver. If you have to keep practicing, use the alternative / variation of your regular workout, so you do not exercises your muscle with only training on the same muscles every workout. Check your heart rate if it breaks your heart rate has reached 10% above your normal resting, you’re not ready to return to exercise, stop exercising and rest back at home.

Muscle Soreness and Pain after Workouts

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Posted on 19th February 2010 by admin in Healthy Lifestyle |Muscle Pain

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Exercise programs are often used as an effective way to an ideal body weight is kept, and muscles strong. But an exercise regime can be very difficult for beginners because of muscle pain, stiffness and pain that they pass through one or two days after training. Get aching muscles after a work is generally regarded as the start of delayed muscle soreness, or in short, called the DOM. Type of pain is very different from what people usually experience during training, as well as acute pain, that you get an injury like a muscle strain or sprain. DOM can be seen within 24-48 hours after the exercise program in general.

What Causes Muscle Soreness After Exercise?

The exact cause of muscle soreness after working out sore muscles or a delay is not known. But he believed that the division can take place the muscle fibers, while intense physical activity. Muscle fibers you can a tiny microscopic cracks that in turn produce pain in one or two days after the execution of certain activities. How can tear also be accompanied by inflammation, one could even muscle aches.

To what extent are torn and the pain produced depends on a number of factors including, type of practice and also how difficult it is. Normally, the exercise of eccentric contraction of the muscles, including in particular those muscles strong enough to cause, whereas, it was observed extends longer cause sore muscles in the legs and other body parts. However, the same injury or tearing of muscle fibers that they can grow stronger and bigger. But still, the pain, stiffness, pain and loss of strength may have been associated with movement in connection very angry at times.

How To Get rid Of Muscle Soreness After A Workout?

Massaging sore muscles gently and applying an ice pack in two ways, the easiest and most effective way to reduce post exercise muscle pain. (more…)

Workout Your Back with Dumbbells

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Posted on 10th February 2010 by admin in Body Building

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Dumbbell exercises are becoming increasingly popular because they were one of the safest forms of exercise, but caution needs to be done during this exercise to avoid injury. Although you do back exercises with dumbbells, you need to be well warm. You can choose cardiovascular exercises for warm-ups. The next precaution is to use the light weights at the beginning. The light weight will help you to avoid injuries. It is always better to start slowly with low weight and weight gain, but also ensure that the correct technique. Many times people can see that the weights fall, after her with an exercise, finish not be lower the dumbbells under control. This is not recommended, because if the person, the dumbbells are considerable tension in the muscles and release tension suddenly which free weights to keep the muscle tear. Now, let’s a look these back exercises with free weights.

How to Work out Your Back With Dumbbells

If you exercise with dumbbells again, it is important that you determine the right amount to use in weight, and also the number of repeats in a set along with the number of sentences.

Lateral Raises
Although it is said that the improvement of working conditions lateral shoulder muscles, it is also an effective free weight exercises for the upper back.
• Stand with feet shoulder width distance between you, bend your knees slightly and hold dumbbells in your hands.
• Bend your elbows slightly on how you raise your hands shoulder height.
• The elbows should be bent all out of practice.
• Slowly bring your arms down so that the dumbbells touch each other, and repeat this exercise.

Reverse Fly
Another exercise that will assist in the work the upper back.
• Performing back exercises, sit on the edge of the bench with your feet flat on the floor.
• Bend your body down so your chest rests on your thigh.
• Hold dumbbells in both hands, but bend your elbows slightly.
• Slowly open your arms until your hands parallel to the ground, but the elbows are bent.
• Hold for a second before you return to the starting position. (more…)