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Sport and fitness

Treating muscle soreness

Methods of treating muscle soreness will allow you to get rid of the typical pain that usually appears the day after an intense Physical activity. It is worth trying them out to relax and relieve tense muscles and forget about the pain. Find out how to get rid of muscle soreness.

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What causes muscle soreness?

Muscle soreness refers to the presence of Intense pain that occurs after exercise. About 12 hours after exercise, dull muscle pain, stiffness and sensitivity to touch can occur. There is a common misconception that muscle soreness is caused by hypoxia (oxygen deprivation) and consist of lactic acid deposits in the muscles.

It is true that lactic acid is a by-product of the metabolism and is deposited in the muscles due to oxygen deficiency, but it is not the cause of the pain that occurs after intensive exercise. Lactic acid is washed out of the muscle tissue about an hour after stopping Physical activity. The real cause of lactic acid is the micro-damage of muscle fibres that were not sufficiently prepared for intensive exercise and stretching. They cause muscle pain, stiffness and sensitivity to touch. These Unpleasant muscle pains occur about 12 hours after exercise. Muscle soreness is a sign of muscle recovery.

How to prevent muscle soreness?

Nevertheless, sore muscles are in most cases a very unpleasant result of exercise. If you want to avoid them, all you need to do is train the right way. First of all, the effort should be increased gradually and you should avoid very heavy loads and intense effort at the start of a workout. Initially, workouts should be lighter, so that the body can gradually get used to the actions performed. The intensity during the following workout sessions should increase very slowly. An appropriate exercise plan is also very important.

muscle soreness

Everyone should prepare with a Warm-up – warming up the whole body improves blood circulation and oxygenation of the muscles, while better preparing them for activity. After proper exercises, always perform Stretching moves, which will relax the muscles post-exercise. Performing exercises in this order will not only prevent sore muscles, but also many other unwanted injuries.

How to treat muscle soreness? Proven methods

There are many proven methods of treating muscle soreness, such as:

  • A hot bath after Physical activity – the most effective treatment. It is important that the water is hot and the bath long enough for the muscles to warm up.
  • Rubbing St. John’s wort (or lavender or mint) oil into the sore muscle several times a day will provide cooling and soothing effects.
  • Applying heating creams, e. g. amber or mud cream.
  • Applying vinegar to the skin – it has an unpleasant smell but gives very good results.
  • Applying ice cubes on the sore muscles – the cold will relieve pain and slightly freeze the skin.
  • Applying a hot water bottle – heat will warm up the muscles, which in turn will relieve pain.
  • Massage – effective both in preventing muscle soreness as well as supporting treatment. Tea tree oil can be used during massage.
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Sport and fitness

When could pain indicate a strained muscle?

Working out has many health benefits. On the other hand, it also means exceeding possibilities. Occasionally, physical exercise may also be accompanied by pain. However, this is not an inseparable association, and it shouldn’t be. For our own safety, we should learn to listen to your body’s signals and recognize them correctly. What does muscle strain mean and what kind of pain accompanies it?

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Listening to our body

Pain related to physical exercise can come in different forms. It is often associated with e.g. the presence of lactic acid in the Muscles during exercise, and the resulting micro damages afterward. Their regeneration requires several dozen hours, but it does not significantly affect our daily ability to function.

However, keep in mind that ignoring the pain, “because it must be so”, is dangerous as it can lead to overtraining, overstraining or exercising despite a serious injury. The consequence of this is the need to stop training for a period of recovery or having to stop training altogether. If pain indicate a strained muscle – stay at home.

What leads to a strained muscle?

Muscle strain is a common occurrence. It happens as a result of excessive muscle overload, without firstly preparing the muscle for strenuous activity. Often, muscle strain is caused by a lack of warm-up Before physical activity. Weak muscles are the most prone to injuries, which is why you cannot skip strengthening exercises and stretching post-training.

Care should be taken to properly prepare muscles for activity. It also means adapting them after a period of rest. Even if we return to the gym rested after a holiday, this does not release us from the obligation to comply with Safety rules. Let’s not allow excessive ambition to make us catch up on everything within one day. Regeneration is part of a training plan; it doesn’t mean being lazy. These concepts should not be confused.

In addition, muscle strain involves tearing – usually at the point where the Muscle joins the connective tissue of the tendon – about 5% of muscle fibers. If this proportion was higher, we would have to deal with a condition called tearing.

strained muscle

How to treat muscle strain?

To deal with the injury, first stop the activity that caused the strain, so as not to make matters worse. The pain can be severe and will be repeated when you make specific movements that involve the affected muscle. We should be able to associate that a particular maneuver with our body causes pain sensations. You should limit these specific movements. Symptoms usually disappear after 1-2 days. Do not immediately return to physical activity. Rest is very important, and activity should be reintroduced gradually so that the injury does not reoccur. If the pain persists, it is necessary to consult a doctor or physiotherapist.

Compresses can be prepared by wrapping ice cubes in a piece of cloth, to prevent the ice from directly touching the skin. They should be applied for about 20 minutes. After a short break, this can be repeated until we feel noticeable Pain relief. The next day, it’s a good idea to apply alternating cold and warm compresses. If the pain is extremely troublesome, you can take painkillers and anti-inflammatory drugs, although it’s better not to overdo it. The whole rest period should last about 3 days so that the muscle has enough time to heal.

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Sport and fitness

Our advice on what exercise set for home to choose

You’re thinking of exercising at home? Or maybe you already exercise, but are wondering how to make your workouts more effective? We have prepared a short list of devices that might come in handy during your sport-related challenges.

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Outfit

When going to the gym, we always bring along our outfit. A loose and comfortable costume will also be needed for exercising at home. It might not seem necessary, but there are legitimate facts in favor of a dedicated outfit for working out outside the gym. First of all, a comfortable outfit is a synonym of comfort and safety. Outfit is the first choice in exercise set for home.

Mat

An exercise mat is another example of a simple yet very useful exercise tool. Of course we can exercise on the rug, but in most cases it’s not good for the rug itself or the person exercising. A mat can save us from unpleasant abrasions and insulate us from the cold floor during workouts.

exercise set for home

Jump rope

It’s been a long time since the jump rope was only associated with children’s toys. Its success is definitely partially owed to the cult movie where Rocky Balboa was preparing for a big fight. It’s a good idea to follow his example and also grab a jump rope.

Stepper

The stepper is without a doubt one of the most effective and best devices for working out leg and buttock muscles. On top of that, working out on a stepper allows to Strengthen abdominal muscles as well as tone the whole body nicely.

Rowing machine

A rowing machine is a Standard piece of equipment at most gyms and a very useful exercise equipment for Home workouts. Thanks to replicating the movements of muscles present in rowing, working out on a rowing machine engages several muscle groups at the same time: from arms and forearms, to shoulders and chest, all the way to the abs.

Exercise balls

Ball exercises? To many people it doesn’t sound very serious, but it’s actually the exact opposite. That’s because this kind of exercise gives great results and is also a lot of fun. An exercise ball works great for all the people who have no problem maintaining their balance.

Pull up bar

A pull up bar allows to effectively exercise the arm muscles under the weight of one’s own body mass. Such device can be installed on a pretty much any door frame. It is better to invest in a good and reliable equipment though, as Chinese knockoffs for a few zloties only look good, but when confronted with a load they like to break or slip out of the door frame. A good and safe stretch-bar won’t be a huge expense while allowing to make the Home workout plan more diverse.

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Sport and fitness

Movement patterns – exercise safely

Strength training involves some risk of the body’s structural load. Correctly performing exercises based on movement patterns will allow you to use the maximum potential and Minimize the risk of injury. What are movement patterns and what are their types? How to build strength training based on movement patterns?

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What are the movement patterns?

The most common movement patterns in everyday life are squats, bending down, carrying objects, pushing off and pulling. If we show them on the example of daily activities, they are successively sitting and getting up from the chair, tying shoes, carrying nets with shopping and opening heavy doors or closing them. The definition of movement patterns in relation to strength training therefore refers to the maximally functional exercises based on movements that are mapped in everyday life.

In daily routine, there are rather few activities that require the work of one joint, as it is the case, for example, Straightening arms with ropes on the upper lift or lifting arms with dumbbells from side to side.

Sitting work and movement patterns

Over the past few decades, the average person’s lifestyle has changed dramatically. As a result of inadequate hygiene of movement, sitting work and lack of physical activity, we lead to a situation where postural defects and lack of Mobility and stability of the body dominate. Imagine a man who works in front of his computer for 8 hours a day.

Most of the time he spends at work, he adopts a sitting position. This model of behavior is a simple path to the structural load on the body. In such a person, the deep abdominal muscles are weakened, the muscles of the back band are stretched, and the front band is contracted.

Intervertebral discs tend to slide out of the axis of the spine, and the shoulders rotate inward. Can we stop or even reverse the adverse effects of a sedentary lifestyle on health? Training based on natural movement patterns can help with this.

7 basic human movement patterns

Basic movement patterns that should form the basis of functional strength training:

  • squats
  • push
  • attraction,
  • hip bends,
  • lunges
  • rotations or counteracting rotations,
  • walking and carrying.
movement patterns

Examples of exercises performed based on movement patterns

The use of each of these movement patterns in the training plan promotes the comprehensive development of muscles. Some exercises are not intended to direct muscle development, however, by strengthening most structures, they reduce the risk of injury and strengthen weaknesses. Here are examples of exercises performed based on movement patterns:

  • squats – squat with a barbell on the shoulders, squat with a barbell on the back, squat with a kettle in the front, squat with a TRX;
  • push – push-ups on the ground, push-ups with legs up, bench press, bench press, bench push-ups, standing bench press, standing above the head;
  • attractions – pull-ups on a bar, rowing with barbells in torso drop, reverse pull-ups, Pendlay rowing;
  • hip bends – classic deadlift, Romanian deadlift with barbells, deadlift with kettle, Straightening the torso on a Roman bench;
  • lunges – Bulgarian squat, sinuses, walking lunges;
  • rotations or counteracting rotations – barbell rowing in one-handed torso dropping;
  • walking and carrying – a farmer’s walk, walking with heavy weight overhead, climbing stairs.
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Sport and fitness

Jumping Fitness – how to benefit from this form of training safely?

Jumping fitness is a modern form of classes that is becoming more and more popular, especially among women. This form of exercise allows you to burn a very large amount of calories, while moving to the rhythm of your favorite musician on a trampoline. This sport is Extremely demanding, but it is worth trying. What is jumping fitness and what are its benefits?

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What are the trampoline activities?

Lesson construction of jumping fitness is pretty standard – warm-up, main part, cooldown (so-called active rest, relaxation), stretching. What is special here is what we do during these modules. Exercise on trampolines is usually cardio training.

Our first associations are jumps, running in place, etc. They are performed at different rates, with both feet, one leg jump, with the addition of hand movements, with varying Intensity and pace. As an impediment, class participants sometimes use additional ankle loads. In addition to cardio, there are also elements of strengthening and stabilization, which, using an unstable surface, introduce health-promoting elements into this type of training.

Advantages of trampolines training

The advantages of this type of training include:

  • muscle strengthening,
  • improving the Cardiovascular system performance,
  • improving the strength of the osteoarticular system,
  • improving the body’s efficiency,
  • better coordination,
  • weight loss,
  • relieving joints and spine – less strain on joints than when running on a treadmill or on a hard surface,
  • burning up to several hundred kilocalories during a training unit,
  • mood Improvement, energy discharge.
jumping fitness

Trampoline training for women after delivery

After pregnancy and childbirth, women very often want to quickly get back to their pre-child shape. The prospect of quick calorie burning combined with good fun are a very effective incentive to undertake training on trampolines. Unfortunately, training on trampolines isn’t recommended in this case.

The proper work of the pelvic muscles requires proper correlation with breathing. The high Intensity of physical activity that occurs during jumping on the trampoline means that these muscles remain almost constant tension throughout the workout. The lack of a period of muscle relaxation associated with the fast pace of exercise and the difficulty of matching muscle tone with proper breathing can lead to weakening of the pelvic muscles.

Training on trampolines leads to a heavy load on the pelvis and causes high intra-abdominal pressure. Women who have suffered previous ailments with pelvic muscles may experience a number of disorders such as urinary and stool incontinence, hip and Buttock pain, and reduced sexual performance. It is generally accepted that women after childbirth can start training on trampolines at the earliest six months after delivery.

Each time, however, it is worth consulting your case with a personal trainer or physiotherapist. It is worth remembering that jumping on trampolines can be used to Rehabilitate pelvic muscles. This means that, in specific cases, trampoline workouts can have a positive effect on regaining full fitness.

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Sport and fitness

Top 5 barbell exercises for women

Women haven’t been afraid of strength exercises in a long time; barbell workouts are becoming increasingly popular among the fairer sex and no self-respecting fitness enthusiast will ignore this type of exercise out of fear of growing too much muscle. Barbell exercises make an important element of workouts that can not only provide strength and form, but also accentuate our feminine assets.

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Barbell squats: back squat and front squat

Squats: definitive number one in barbell exercises for women. Squats are one of the most versatile exercises that gets large groups of muscles involved; barbell squats are great at strengthening muscles and forming thighs, which is why they should be definitely included in every Woman’s workout plan. When doing a squat, we should lower our hips below the knee line while maintaining straight back.

The most popular type is obviously a squat with the barbell on the back: it is less wearing and allows for a large number of reps, even with a heavier load. After doing hundreds of squats of this type, however, we shouldn’t neglect other options either, such as the front squat for example, where the barbell is held in front of the body and rests on the deltoid muscles: this Type of squat is great for strengthening trunk muscles and gets muscles engaged.

Squats with barbell over head

If you have a feeling that juggling the barbell front or back eventually gets monotonous anyway, try squats with the barbell over your head. In order to do such squat, we should hold the barbell with a very wide overhand above head, with our legs apart; then we push the hips back and do a squat, trying to get as low as possible; the knees should work outward. Remember to always start this exercise with a relatively reasonable weight (lower than what we usually use for back squats). Squats with the barbell over head are great for improving body stability and strengthening the trunk muscles.

barbell exercises for women

Steps forward with the barbell

This great exercise strengthens Body balance and stability, as well as allows to activate those muscles that usually tend to be a little neglected. On top of that, steps forward are great for shaping the buttocks, and as importantly, they help maintain the right posture, they strengthen the back. Adding steps forward to your workout routine is a great way to build the body harmoniously and improve the balance. The basic proper type of step forward consists of making a step forward and then, while lowering the hips, bending the knee in the trail leg, but without letting the knee touch the floor. The torso should be straight. Then we return to the original position. The exercise can be repeated alternately, which means the so-called alternate steps forward (left leg, right leg) or with a specified number of reps for the first leg and then the same for the second.

Romanian dead lift on straight legs

Dead lift is one of the absolute killers when it comes to gluteal and thigh muscles exercises for women. The variation of dead lift called Romanian dead lift consists of bending the torso forward on straight legs and grabbing the barbell from the floor with an overhand, then lifting the torso to the original position. During the Romanian lift, we don’t have to put the barbell back on the ground; we simply bend forward again, keeping the back straight the entire time, and then we get vertical again, then repeat it several or about a dozen times, until the end of the set. If our mobility won’t let us get our legs completely straight, they can be slightly bent while doing a dead lift. We should absolutely keep in mind no to arch our back; our movements should be fluid.

Bench hip lifts with a barbell

We lay on the bench so that our shoulder blades rest on it, we place the barbell on our hips with our appropriate weight, then we slowly lift the hips up until our body forms a horizontal line relative to our point of support on the bench. We make fluid movements, making brief stops in a horizontal position and clench our buttocks tighter.