GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “pain”

Working out sore muscles; Yaay or Naay?

Hi there!

I’m sure we’ve all been there. We’ve lifted heavier, pushed harder or returned to training after a break. We wake up the next day and feel like we’ve been hit by a bus. The question some of us may ask is; Can I (or should I) work out? I read an article recently from Greatist that discusses this. The pain is called Exercise Induced Muscle Damage (EIMD) and typically results in the onset of Delayed Onset Muscles Soreness (DOMS). I’ve been there, worst DOMS I experienced was after Tough Mudder, which I completely expected given I ran 11miles and tackled 25 gruelling obstacles. I had to take 2 days off from intense exercise to recover. Greatist also mentions that if your muscles are restricting your movement or limiting your strength then it’s probably best to listen to your body and give it a break.

The reason for taking a break? The muscle pain you feel is caused by microscopic tears in the muscle fibres and overworking these can make it much worse and lead to greater injury, which would see you out of training for a long time (trust me, I’ve been there).

You can opt for light exercise, such as walking or low-intensity cycling. Just make sure it’s low-impact. You can also work different muscle groups, focusing on those that don’t hurt, this is good also for ensuring you have a varied routine to ensure all muscle groups are worked.

Other methods Greatist mentioned to alleviate muscle soreness is ice baths, a massage and good old-fashioned stretching! Personally, I usually go for stretching and foam-rolling to help my achey muscles. I also use a massage bar from Lush which works wonders!

A key thing to mention and trust me, it’s solid advice you must adhere to; do not exercise if the pain is intense, on-going or highly restrictive. You should seek a doctor or a physiotherapists advice if you experience intense pain during, before or after a workout. I found myself with a grade 2 groin strain in January 2014 and was unable to do cardio for 8 weeks and once I could do cardio, it was light cycling for a few weeks before I could build it up. I also had to endure sports ‘massages’ from a physio (unpleasant to say the least). That extra workout when you’re sore is not worth it. Listen to your body. Plus, a sneaky extra rest day is always enjoyable (and good for the mind and motivation).

http://amandastonebarger.com/2014/05/04/mile-806-why-you-shouldnt-feel-guilty-about-rest-days/

Gym Bug

Image source; http://amandastonebarger.com/2014/05/04/mile-806-why-you-shouldnt-feel-guilty-about-rest-days/

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The importance of a well-earned rest

Hi there!

Sunday is my scheduled rest day and I thought it was an opportune time to do a post about why these rest days are so important for maintaining a healthy lifestyle. I take one rest day a week (on average) but recommended exercise is between 3-6, so you can take more depending on your schedule, goals and other variables.

The type of recovery I’m discussing here is long-term recovery. Which refers to the scheduled planning of rest days throughout the exercise schedule. This will be the focus of the post.
Short-term recovery refers to the recovery immediately after your work-out and includes active recovery. Active recovery is doing low-intensity exercise to help the body recover immediately after intense exercise and also the days after.

So what makes them so important?

Professional athletes take rest days too. They appreciate the importance in allowing the body (and the mind) to recover, repair and strengthen. For those who do not complete on a professional level, it’ also a great way to maintain  a better balance amongst leisure, work and family life.
Recovery and rest is when the real training happens. Your body is able to adapt to the stress of exercise, replenish energy stores and repair damaged tissues (for example, the breakdown of muscle).

Not allowing for adequate recovery opens a very wide door for injury, fatigue and illness. Lack of recovery leads to overtraining. Continuous training can actually hinder your performance. Overtraining results in depression, lack of energy, feeling drained, muscle and/or joint pain, insomnia, headaches, decreased immunity, injury, loss of appetite amongst other things. Overall, rest days are critical if you want avoid overtraining. By going too hard, you risk taking yourself completely out of exercise for an extended period of time, which is exactly what you don’t want.
I can give a personal example of this when I engaged in solid rowing training for 7 days a week for weeks on end. By the time January rang around I was struggling to walk without considerable pain in my right leg. Two doctors appointments and a physio visit later, I was diagnosed with a Grade 2 Groin Strain. 8 physio sessions and weeks off of cardio had me feeling annoyed, frustrated and disappointed. Trust me, it’s not worth it.

Rest days are also good for you mentally. I can’t imagine anything worse than having to get to the gym every single day. Whilst I love the post-exercise feeling I do value being able to lie-in and relax a bit more on my rest days. It keeps the gy from being repetitive, monotonous and downright dull.

How should I incorporate it into my schedule?

There are different methods for incorporating rest days. You can do what I do and select a specific day to have off, changing it as required by your commitments. You can also just pick and choose week by week depending on your mood (I’d be wary of this, as you may end up taking more than planned).

Men’s Fitness have a great article about rest days and recovery for weight training. Whilst this is a male fitness magazine I think the principles are applicable to both genders in their weight training schedule. To sum the article up, they suggest having “deload weeks” every 4-6 weeks, where you reduce the intensity to allow the body to recover. They also recommend incorporating stretching, core exercises and bodyweight movements into these weeks.
They also suggest taking 1-2 weeks a year for “rest weeks”. Here they emphasise a focus on doing things you enjoy, not exercise. Go walking, hiking, leisurely cycle, socialise, etc. These are really for after very intense sessions such as a marathon. However, I think it’s a great addition to any workout calendar. You get to escape the gym!

Women’s Health Magazine (keeping the balance) also recommend rest days. They state that strength does not come from training, it comes from the body rebuilding itself after the training. Their recommendations for rest and recovery include 1-2 rest days a week, alternating between intensities (e.g HIIT one day a week, endurance another), nourish your muscles (sleep right, eat right, stretch).

Again, rest days are needed, being a “gym rat” will not see you lose weight faster. It’s possible you may even retain more weight. Exercise releases the stress hormone cortisol which encourages fat storage. If you put your body under intense stress 7 days a week, you’re increasing the levels of cortisol in the body, encouraging your body to hold onto precious fat as a survival instinct.

Active recovery is a good way to allowing your body to recover too. On your rest day you could go for a walk as a way to get out the house, get some fresh air etc. You can also engage in low-intensity classes such as pilates and yoga. This way you are allowing recovery without any need to feel guilty. However, having a rest day is  NECESSITY so guilt shouldn’t really come into it (but I get that it can). Personally, especially when I’m home, I do some form of active recovery because I own a dog, so I walk him.

So, evidence has proven you do not need to confine yourself to a gym 7 days a week! Rejoice!

Hope everyone is having a great weekend and preparing to crack open their advent calendars tomorrow!

Gym Bug

Sources;

http://sportsmedicine.about.com/cs/overtraining/a/aa062499a.htm

http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm

http://www.builtlean.com/2012/06/05/overtraining/

 

 

 

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