Overtraining

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Posted on 26th May 2011 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.

Knee Stretching Exercise

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Posted on 5th March 2011 by admin in Body Building |Muscle Pain

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People of all ages often suffer from pain in the knee patellofemoral pain syndrome, type the name or anterior knee pain syndrome, also known as ‘the runners knee’, with simple words. This is known as runner’s knee, because he is seen frequently in runners. To avoid knee-runners and also to overcome the problem of knee pain, it is intermittent, that the knee is carried out, where you can strengthen knee exercises runner. Knee exercises for runners will help in keeping knees when to do it with diligence.

Exercises for Runners knee
It is important that we at least strain on the knee space together, to learn especially when walking. To do this, you must create the laziest muscles in the body. Yeah, I mean the quadriceps and hamstrings. Because the muscles are lazy, it takes a lot of time and to activate the muscles. The focus should be on strengthening the quadriceps and hamstring exercises. You can start on the first of these muscles for a few minutes and then gradually work time, for about 20 minutes per day. All practice this exercise for runner’s knee.

Improve Leg
This is a simple knee exercises that can be done at home as well. They lie on his back on a mat and your legs stretched in front of him at first. Now bend the left knee and left foot rest on the floor. Starts slowly raise your right foot on the ground, six inches at a time. The most important statement to keep locked right knee as you do. Every time operation when you lift your knees in the same position for at least five seconds. Lift the knee to the maximum. While down, you lower your knees six inches at a time, but do not forget to hold for 5 seconds. Perform this exercise on your feet every 10 to 15 times. Advanced version is to the ankle weights for the exercise to add. (more…)

Leg Exercise for Bad Knee to Prevent Injuries

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Posted on 28th February 2011 by admin in Muscle Pain

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Almost all the exercises for the lower body, burning body fat, bend your knees in need. But what if you have a bad knee? One might think that it is impossible with bad knees exercise. Bad knees may result in injury, surgery or purely genetically determined. Despite a bad knee, your training to restrict a large part, not that one, not all types of leg exercises. You only need extra care if this exercise legs. Squats and crashes, which is regarded as the best exercises for the lower body must not be done by people, the bad knee.

Before I take exercises for bad knees, here are some precautions you should. In the execution of the exercises for bad knee leg to be careful that does not bend the knee over the toes. This is very important because if you bend your knees over your toes, it will bring a lot of stress on the kneecap, which can deteriorate the condition of the knee. Given below are some foot exercises for people with bad knees.

Raise your calves
Calf raises a simple and easy for bad knee-leg exercises, here are the steps to be done to raise the calf.
• With the help of support, such as a wall or a chair set up.
• Your feet are hip width to distance between the two legs.
• Keep your toes straight forward.
• Now slowly raise your heels off the floor and stood on tiptoe.
• Now, to go slowly, and repeat this step for 10-12 times.
• Do this exercise two or three times a week.

Lying Leg Lift
Leg raises on the mat with one leg lying is a good exercise for bad knees, which did not bear the stress on the knees. Follow these steps to perform to raise interest given leg. (more…)

Pain Behind Knee

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Posted on 1st June 2010 by admin in Muscle Pain

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Knee pain can be annoying, because it can affect sitting, standing, walking, even from each activity. You may feel pain during sleep as well. Knee support the entire weight of the body and it supports the basic movements like bending your legs, knee stretching, etc. If the pain in his knee, but constant is treated mild, can lead to serious complications later. Let us look for the causes stabbing pain behind the knee.

Behind The Knee Pain: Causes

• Chondromalacia of the patella, known as runners knee pain can lead to the knee. Runner’s knee is usually as runner’s approach forty miles per week for the first time noted. Even after a few days rest, the pain seems back to the right; sometimes even intensify, after the first course of the next few kilometers.
• Pain in the knee can be due to the Baker’s cyst behind the knee. This cyst is caused by the weakening of the knee lining. Baker’s cyst is a non-malignant growth that typically observed in runners and tennis players.
• Arthritis both rheumatoid arthritis and osteoarthritis in particular leads to the formation of the Baker’s cyst, caused excruciating pain in the knee.
• A lot of things like the meniscus tears, or can tear ligaments, only a small area of the cartilage in the knee pain.
• Trauma or injury or broken during sports or an accident can cause pain in the knee.
• Sometimes, the foot pain behind the knee because of the thigh could be weakened, experienced leg or calf muscle.
• Rubbing the knee cap at the lower end of the femur (thigh bone) can cause a sharp pain in the knee.
• Obesity can cause pain behind the knee because the knee must carry excess weight.
• Errors in the orientation of structural policy, the aging can also cause excessive pain behind the knee joints. (more…)

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