No pain, no gain. We’ve all heard it, and some people wear it like a badge of honor after a hard workout. But is it true? Can pain really be a good thing? “Yes, in a way it’s true, but we have to distinguish between good pain and bad pain,” says Elizabeth Brooks, a personal trainer in Washington, D.C. Muscle soreness after exercise is often a sign of delayed onset muscle soreness, which is the feeling we get when our muscle fibers tear during workouts and then repair during rest and recovery. “You have to push past your comfort zone to get gain,” Brooks says. Even the most fit people can get muscle soreness if they do something new or add duration, intensity or external load to their exercise. But the problem with “no pain, no gain,” says Winston Gwathmey, an orthopedic surgeon at the University of Virginia and team physician for UVA sports teams, is that it can be tricky to distinguish between good pain and bad pain. “Some people … [Read more...] about Workout conundrum: Is that good pain or bad pain?
Muscle soreness after workout
Story highlights Before exercise, try fueling up on a banana or low-fat granola During a workout, hydration is key After breaking a sweat, recover with dairy products, eggs or poultry, experts say (CNN)Scientists have long known that what you eat before, during and after you exercise can make or break a workout and possibly affect your fitness results. So what do nutritionists recommend to munch on? It turns out that quality carbohydrates are important pre-workout and lean proteins post-workout, experts say. What to eat before exercise Before you exercise, eat carbs, but not too much, said Nancy Cohen, a professor in the department of nutrition at the University of Massachusetts in Amherst. She recommended consuming 1 to 4 grams of carbohydrates per every 2.2 pounds of body weight if you are planning to exercise for longer than an hour. To put that in perspective, a medium banana has about 27 grams of total carbohydrates. Read More The Dietary Guidelines for Americans … [Read more...] about What to eat before, during and after exercise
In a large room filled with workout equipment at MedStar Union Memorial Hospital’s Curtis Hand Center, Keith Mcneill gripped a small clip between his thumb and index finger and placed it on a metal bar. It was a simple task — and just over four years in the making.Mcneill was sitting in his Toyota Tundra outside a friend’s auto body shop in East Baltimore on March 14, 2014, when a masked man approached and began banging on a door.Mcneill identified himself as a Baltimore police officer. The man pulled out a .45-caliber handgun and opened fire. Bullets punched holes in Mcneill’s left arm, his chest, his abdomen.He remembers a bumpy ambulance ride. He doesn’t remember pain. But he avoided looking at his left arm, for fear he’d go into shock.Hundreds of people are shot to death in Baltimore each year. Hundreds more are wounded but survive. Few remain in rehabilitation as long as Mcneill.The lifelong Baltimorean had served 19 years on the force when he … [Read more...] about After being shot, Baltimore police officer spends four years recovering in hope of returning to duty
(Natural News) Lemon verbena can be used to relieve muscle soreness and post-workout pain, according to new research published in the Journal of the International Society of Sport Nutrition. The recent clinical trial followed 40 men and women who described themselves as “moderately active” and who had reported on the effects of lemon verbena extract in lessening the pain they felt after an exhaustive exercise test. Nineteen men and 21 women participated in the study. All participants were non-smokers, were between the ages of 22 and 50 years old, and had a BMI between 19 and 30 kg/m2. Participants were further narrowed down to include only those who ate five or less portions of fruits and vegetables on an average day. The randomized, placebo-controlled, double-blind, and parallel study concluded that participants who took 200 mg of a lemon verbena extract experienced less muscle soreness after a physical exercise. Perceived muscle soreness was measured in two ways: The … [Read more...] about Lemon verbena extract found to reduce muscle damage after exercise
Whether you hit the gym only in the off season or you integrate gym time throughout the year, one thing is certain: Your legs usually feel like crud afterwards.Any time you introduce a new or infrequent exercise like strength training into your regimen, you’re going to experience some extra soreness. It’s perfectly normal; it’s part of the cycle of muscle damage and muscle healing that helps you get stronger and improves your athletic performance. However, given the nature of bike riding, cyclists are particularly susceptible to soreness when they start adding gym time to their routine.“When thinking about cyclists, almost more so than any other athlete, the gym introduces demands on the body that can be quite different than the requirements of their sport,” says David Skolnik, personal trainer and physical therapist with Evolution Healthcare & Fitness in Portland (where many area cyclists, including Hagens Berman Supermint sprinter Starla Teddergreen, … [Read more...] about Why Are My Legs Always Sore After Hitting the Gym?