Tag: exercise soreness

030619 Improving Joints Function by Daniel Pare

030619 Improving Joints Function by Daniel Pare

It all begins with the right approach to training.  Whether you are a beginner or a more advanced trainee you only need what is required FOR YOU to get results!  That is why analyzing a training program is So important.     

The more weight you persist on using under those conditions the weaker your muscles will become.  As for the joints, let’s not forget that if you are hurting you are certainly not getting results!         

You like to do negatives, forced reps, burn sets… and you do them regularly!  They are good except that they must be added to your workout in a way, that they will produce results.  Just make sure that they are used accordingly.  Consider utilizing sets of 5 reps and keep in mind proper form and technique.  Whether you are looking at weight loss, toning, becoming stronger, excel in sports activities and so forth, you need to approach training with that in mind.  By working out and emphasizing on remaining strong from start to finish, you will get the results you want.  Analyze what you are doing or have been doing and experience great results, quicker, and most importantly, injury free.  It is well worth it.  Daniel Pare, NCCP, CSO, CSPS, CSTS.
Certified Strength and Conditioning Coach
St. Thomas, Ontario, Canada
519-633-0771
Fax 519-637-1210 

270519 Improving Joints Function by Daniel Pare

270519 Improving Joints Function by Daniel Pare

It all begins with the right approach to training.  Whether you are a beginner or a more advanced trainee you only need what is required FOR YOU to get results!  That is why analyzing a training program is So important.     

As an example, if you are used to doing something that looks like this; bench-press, incline bench-press, and decline bench-press for 4 sets of 10 reps, that is well in excess of 100 repetitions for a chest work out.  You are doing too much!

Let me remind you of a simple fact, which will help you make the right decision when it comes to designing your own training program “Train To Remain Strong”. 

In order to make high repetition sets efficient one would have to workout at approximately 50% of what one’s strength level is (this is an average and some individuals will be able to use a little more).  This means that when you are doing bench-press for example, you should remain strong from the beginning to the end of that set.  The barbell should be pushed up evenly and straight up, your shoulder blades should be close to each others and remain that way, your abs kept very tight, your feet should not move, your buttocks should remain on the bench, and your head should not move.  You must be very tight and sturdy and remain that way for all those repetitions.  Does this seem like a lot?  

By doing sets of 10 repetitions at more than 75% of your strength level you are not working towards improving and maximizing joint function at all.  Remember that if the muscles are not strong enough to do the work, the joint is certainly not doing well!  Daniel Pare, NCCP, CSO, CSPS, CSTS.
Certified Strength and Conditioning Coach
St. Thomas, Ontario, Canada
519-633-0771
Fax 519-637-1210 
Email Stsa1258@aol.com

220413 Setting yourself up for success with your exercise plans

Setting yourself up for success with your exercise plans

A beginning exercise program should be fun and easy to follow. It should not be a complicated affair filled with complex and hard to follow directions or intricate movements. Just keep it simple, follow it each day, and have fun. The more complicated you make it the harder it will be to stay up with it.

Set your goals as precisely as possible. For example, telling yourself you want to be stronger may sound good, but it is too general. Do you want to be able to do one push up or one hundred? It makes a difference doesn’t it?

Be specific about each of your goals by knowing exactly where you want to go with your exercise dreams. Decide how you want to exercise, how much you want to exercise, how long you have to reach your goals (both immediate and long range), and how much time you will dedicate to each training session. Without knowing each of these and writing them down it is unlikely that you will actually get there.

Start out slowly and don’t overdo it the first time. It is easy to be over enthusiastic when beginning but this same enthusiasm can lead to being extremely sore the next day. This is something that catches unwary trainees by surprise. Good coaches nip this in the bud by not piling on exercises. Remember, if you are a coach, that it is easy to make someone sore.

You will have to decide whether you need a workout partner. Some people do well with one and others do well on their own. It all depends on your need to be with someone when you exercise.

If you find the right partner, each of you can exceed your expectations in the gym with the mutual support and encouragement you provide to one another. However, if you hook up with a lackard, one who does not show up on time, doesn’t push, or is too social then your training will suffer. You have to decide what is best for you.

Whatever you do, it has to be a fun experience otherwise, you won’t keep it up.

270213 Why am I sore after working out?

Why am I sore after working out?

The simplest answer to the question “why am I sore after working out” would be to say that you did too much. But that’s not really a good answer is it because there are a multitude of reasons why a person gets sore after working out.

The most obvious reason someone gets sore is because they aren’t used to doing what they just did and their muscles are rebelling. Another reason is they may have placed too much of an emphasis on one muscle group and overdid it in the last session. On the other hand, they could have gone too long in their workout.

Most likely, you exercised a new group of muscles in a different way by using too much weight, adding extra repetitions to your sets or doing full range of motion in each of your repetitions when you weren’t used to it.

The most common exercise that produces soreness afterwards is the squat because squatting exercises the large muscle group in the legs and people are not used to doing a full squat. Even a small number of total repetitions, such as twenty-four, in an inexperienced lifter will cause soreness the day after. This is delayed onset muscle soreness, which in itself is not a bad thing depending on the severity of the soreness.

This muscle pain could be from an accumulation of waste products in the muscle or microscopic tears in the muscle tissues themselves. The latter seems to be the prevailing thought on the cause of the soreness.

Even though it seems that a muscle tear would be a bad thing, these microscopic tears actually encourage the muscles to become stronger by repairing the tissues in a manner that makes them more resistant to the tears in the future. This process is what builds greater muscle mass and increases your strength and endurance. It’s a training guide referred to as progressive exercise, because you don’t start at the top and work your way higher, you start at the bottom and build up your ability to lift more and go farther.

However, if the pain is excruciating, you need to be seeing a doctor to find out what was injured. Excessive pain means you need a break to recover and then make plans to modify your exercise program to prevent future occurrences of this nature.

Minor pain normally goes away on its own because your muscles are getting stronger or your cardiovascular system is adapting to the stresses you are putting on it. However, a sudden, sharp, and acute pain is a danger signal that you have pushed yourself too hard, too fast. At this point, the prudent action is to stop, evaluate and start protecting yourself from further damage by following the rice protocol.

The rice protocol is an acronym for rest, ice, compression, and elevation. The severity of the soreness will govern whether not you seek medical advice. Normally if it hasn’t subsided within several days see your doctor may be prudent.

An overall body warm-up that is followed by a torso specific warm-up and ending with an exercise specific warm-up will go a long ways towards avoiding an injury while exercising. These do not have to be fifteen and twenty minute warm-ups. Likewise, they should not be static or passive stretches unless you are having difficulties in specific areas and need this extra assistance to regain your full range of motion at these locations. If so, do them, but end up with an active movement in that area. Otherwise, keep your pre-session stretches dynamic.

You can start out by skipping rope or riding a bike and gradually building up your speed until your heart rate and breathing are increased and you are sweating a slight amount. Next, depending on your exercise session, do an upper, middle or lower torso warm up. Follow these with the first set of your specific exercise for the day. It may be a slow run progressing into a fast run or a light set of squats moving up in weight to the top work out sets.

After you are finished with your exercises, do static stretches for the major muscle groups. This is a perfect time because your whole body is warmed up. The muscles are flexible, pliable, and the nervous system is at peak efficiency; the perfect setting to regain any lost range of motion or to increase the range of motion.