Author: lboyd6

DOMS and How to Prevent it

By: Andrew Rangel

What is DOMS?

Have you ever wondered why you are feeling really sore a day or two after a workout? What you are experiencing is most likely DOMS or delayed onset muscles soreness. DOMS is not experienced during a workout and could occur between 12 and 24 hours post workout (Ingraham). Those who have trained at a high intensity or have gone straight to training at high intensity rather than gradually working their way to a high intensity have definitely experienced DOMS.

What causes DOMS?

Delayed onset muscle soreness can affect anyone, from a beginner to an advanced athlete or even someone who is not an athlete. Exercise that you are not used to or an intensity that is outside your comfort zone can trigger delayed onset muscle soreness (Olson). These are not the only triggers for DOMS though. Eccentric contractions such bicep curls or the downward motion during a squat can also trigger DOMS (Ingraham). Also, being dehydrated can make DOMS worse than normal which is never good. During high intensity workouts, microscopic tears in your muscle fibers can occur. Increasing inflammation is what your body does in response to this which then may lead to delayed onset muscle soreness (Olson).

Symptoms of delayed onset muscle soreness include muscles that feel tender to the touch, reduced range of motion due to pain and stiffness when moving, swelling in the affected muscles, muscle fatigue, or short-term loss of muscle strength (Olson). Just remember, you do not have to feel sore in order to say you had a good workout. Feeling sore for the next couple of days is not the goal.

Ways to Prevent or Treat DOMS

          You may think that laying on the couch or just relaxing taking the day off will help with DOMS. The truth is, doing either of those things will only make the pain worse. An ideal way to continue with your routine is to do light intensity workouts, just as long as the exercises you are doing do not involve so much weight or volume. Some ways that could help reduce the soreness that comes with DOMS includes massage, using a foam roller, cold bath (if you can handle it), warm bath, etc.

DOMS most likely cannot be avoided, but there a few things that can help to lessen the degree of soreness that comes with it. Ways such as staying hydrated, warming up 5-10 minutes before a workout, doing a proper cooldown after a workout along with static stretching, and gradually increasing weight and intensity in your workouts (Olson). It is much better to work your way up step by step rather than jumping from moderate to vigorous intensity within the first month. It is not worth an injury.

References

Paul Ingraham. (n.d.). Post-Exercise, Delayed-Onset Muscle Soreness. Retrieved from             https://www.painscience.com/articles/delayed-onset-muscle-soreness.php

Olson, G. (n.d.). Delayed Onset Muscle Soreness (DOMS): Symptoms, Causes, Treatment. Healthline. https://www.healthline.com/health/doms#seeking-help

 

 

Are you struggling to find time to workout? Try Tabata!

Lasting benefits in just 4 minutes!

HIIT Training has become a very popular workout plan. HIIT stands for high interval intensity training. A 20-minute Tabata workout allows you to improve your cardiorespiratory endurance along with other benefits. This also helps you work your way towards the ACSM guidelines for weekly physical activity of 150-300 minutes.

According to exercise physiologist Dr. Michele Olson states that “Turns out, it can burn a whopping 13.5 calories a minute—and double a person’s metabolic rate for 30 minutes afterward.”

4 MINUTE TABATA WORKOUT

  • Burpees – 20 seconds
  • Rest – 10 seconds 
  • Jumping jacks – 20 seconds 
  • Rest – 10 seconds 
  • Jump Lunges – 20 seconds 
  • Rest – 10 seconds 
  • Pushups – 20 seconds
  • Rest – 10 seconds 
  • Sit ups – 20 seconds 
  • Rest – 10 seconds 
  • Mountain climbers – 20 seconds 
  • Rest – 10 seconds 
  • Squat jumps – 20 seconds 
  • Rest – 10 seconds 
  • Burpees – 20 seconds 
  • Rest 10 seconds
  • REPEAT IF YOU HAVE TIME

4 Tips to Help You Get Up and Out the Door and to the Gym in the Mornings

by: Madison Webb, Joshua Holliday, Roxana Gonzales, Alex Buelow, Britney Baker, Victoria Lilly, & Elyse Sicher

Tip #1 Be Prepared

Preparation is the key to successfully making it out of the door and to an early workout. The night before go ahead and lay out all of the stuff that you will be taking with you to the gym. Make sure to pack a gym bag with anything that you might need to have the next morning like resistance bands and a little foam roller. Also layout your workout clothes near your bed. This prevents you from having to spend time trying to find clothes in the morning.

Tip #2 Get Enough Rest

If you are someone that needs a full 8 hours of sleep then try going to bed at an earlier time, if waking up is hard for you. There are people out there who can run on 4-6 hours of sleep and there are others who need 8 plus hours a night. Know which category you fall in because if you aren’t getting enough rest waking up early will be difficult. It becomes easy to just hit snooze and not make it to your workout, so take these tips into consideration.

Tip #3 Put Your Alarm on the Other Side of the Room

In order to get up and physically get out of bed, put your phone or alarm clock on the other side of the room. This will make physically get out of bed to turn the alarm off. If you keep your alarm next to your bed or even within arms reach it becomes much easier to hit snooze. By setting the alarm across the room from you it makes it harder to just snooze it or turn it off.

Tip #4 Treat Yourself

One thing that motivates many people is a treat. If you are able to keep up with the routine of waking up early consistently for a week treat yourself to a new pair of workout pants or maybe even a trip to the movies. Keeping motivation high will help you to accomplish all of your goals.

 

 

Can exercise help you perform better at school and work?

By: Danyelle Dyer

Everyone knows that exercise can help improve your physical fitness and performance but did you know that exercise can also improve your mental performance at work and in the classroom. Exercise can do much more for your body then make you look good. It can also make you feel good.

 

Being active can help improve:

·       Attention

·       Sleep

·       Energy Levels

·       Mood

·       Stress Levels

 

All of these benefits with help you perform better in the work place and classroom. There have been studies done that have found a correlation between physical activity and GPA. They have shown that staying active for 150 minutes per week can not only improve your performance in school and work but also lower your risk of sedentary related diseases.

 

So, next time you feel as though you can’t focus or the stress of school and work is to overwhelming try getting on the treadmill or running around your neighborhood.

 Resource: 

 Whitehead, M., Leath, C., Davis, C., & Drake, S. (2011). Physical Activity, Academic Performance, and Health Status in College Females: 2193. Medicine & Science in Sports & Exercise, 43(Suppl 1), 578.

 

Tart Cherry Juice: Fad or For Real

 In today’s society, stress is an everyday occurrence that people deal with in a variety of ways, healthy or unhealthy. Chronic or long-term stress can cause many problems psychologically and physically. Having healthy ways to deal with stress is an important tool for any individual. One way to help relieve stress is to be more active in your lifestyle by exercising regularly and moving more often. While there are several different strategies and mechanisms for dealing with the effects of stress, one new method is drinking tart cherry juice. Here is a little bit of information about how tart cherry juices can affect your body.

Tart Cherry Juice

Stress is necessary to grow but too much can leave you feeling drained, so many people look for productive ways to reduce stress. Tart cherry juice may be one of those ways. Research shows tart cherry juice may be beneficial to a long list of ailments, as well as boost exercise performance due to its anti-inflammatory properties, Antioxidants, and Melatonin. Tart cherry juice has been found to be helpful with gout and muscle soreness and can help with increases muscular strength. Berries which deep rich colors are full of antioxidants and help with recovery after exercise. Tart cherries are also rich Melatonin which helps to regulate sleep and mood. Tart cherry juice has been found to reduce uric acid and inflammation throughout the body. You can never have too many methods for reducing stress and tart cherry juice may be one of those methods.

 

 

 

Reference List

Kuehl, K. S., Chestnutt, J., Elliot, D. L., & Lilley, C. (2009). Efficacy of tart cherry juice in

reducing muscle pain after strenuous exercise. Medicine & Science in Sports &

Exercise, 41, 99-100. doi:10.1249/01.mss.0000353585.49608.7b

Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2010). Effects of a tart cherry juice

beverage on the sleep of older adults with insomnia: A pilot study. Journal of Medicinal Food, 13(3), 579-583. doi:10.1089/jmf.2009.0096

Volpe, S. L. (2014). Tart cherry juice and inflammatory response. ACSMs Health & Fitness

Journal,18(1), 32-33. doi:10.1249/fit.0000000000000009

Vitale, K. (2016). Tart cherry juice concentrate in men’s US Olympic volleyball. Medicine &

Science in Sports & Exercise, 48, 246. doi:10.1249/01.mss.0000485738.98837.52

Benefits of Drinking Water

November 8, 2018
By: Katie Miller

Benefits of Drinking Water

Do you struggle with your water intake? Do you know the potential benefits that water can do for your body? Below are just a handful of reasons why you should up your water game!

  • Increased Brain Power
  • Increased Energy
  • Flush out Toxins
  • Prevents Headaches
  • Improves Heart Health
  • Better Mood
  • Increased Digestion
  • Maximize Physical Performance

All of these positive outcomes of drinking water could be the difference in having bad day and having a great day. An improved mood and increased energy? Bring on the work week!

Now you might be wondering how can I increase my water intake? There are numerous apps that are easily accessible right on your phone that will help you track how much water you drink a day and can send notifications to remind you to drink up!

  • ihydrayte-IOS
  • WaterMinder-IOS and Android
  • iDrayted water-IOS
  • Waterlogged-IOS and Android (free!)

References

Benefits of Drinking Water. (2018, February 2). Retrieved November 7, 2018, from/https://www.mindbodygreen.com/0-4287/10-Reasons-Why-You-Should-Drink-More-Water.html

 

4 Ways to Boost Fitness Motivation

11/13/18   By: Ashli Gissandaner

Start with small goals

 You can still reach larger goals by getting to them in smaller increments. You do not have to limit yourself in order to do so. For example: instead of trying to lose 15 pounds at once, start small with only trying to lose 5 pounds every so often to get to 15.

Reward Yourself

 Creating an incentive can help accomplish your goals. Those new pair of shoes you may want are only an exercise session away! Plus, this is motivating and rewards add a level of fun to exercise.

Prepare

Save yourself some time and gather your gym clothes the night before. You can also take your things to work with you in a gym bag, in this way you do not have to travel back home after work.

Change how you speak about exercise

 Think positively and say “I can do this” or “I will reach my goals.” This can boost motivation in a way that when you exercise, positive thoughts can boost intensity.

References

Yeung, A. J. (2018, November 1). 7 Ways to Boost Your Fitness Motivation. Retrieved from myfitnesspal: https://blog.myfitnesspal.com/7-ways-to-boost-your-fitness-motivation/