f Why You Are Never Too Old For Crossfit!!!!!: I AM SO SORE!!! IT MUST BE DOMS!!

Thursday, July 18, 2013

I AM SO SORE!!! IT MUST BE DOMS!!

GREAT ARTICLE ON "DOMS"=DELAYED ONSET MUSCLE SORENESS

SEE IT HERE......

THE SUMMARY:
Summary
  • Delayed-Onset Muscle Soreness (DOMS) is training-induced tightness, tenderness, and pain felt after a workout.  The effects can last for days.  Although some people believe that a workout must produce soreness, to be effective, this is not the case.
  • While many theories exist on what causes DOMS, one of the most common conceptions is that small tears in muscle due to mechanical overload cause local inflammation and pain.
  • New training protocols (increasing reps or sets) or performing a new exercise (sumo vs. conventional deadlift) will usually make you sore, so you can avoid DOMS by sticking to the same repetition ranges and intensities for your workouts.
  • Moving slowly will tear you up.  More time under tension usually results in more DOMS.  Using weight that you can move quickly can minimize TUT and reduce DOMS.  When lifting heavy, try not to exaggerate the eccentric (lowering) portion of the movement as this is where the muscle is fully contracted and the most overload takes place.
  • You can also suffer DOMS from performing beyond your cardiovascular abilities.  If you wind up on the floor gasping for air by the end of your workout, you’ll probably be sore the next day.
  • Consistent nutrition on rest and training days can help keep you from being sore all the time as well.  As always, make sure you’re eating enough throughout the day.  Ensure that you consume an adequate amount of protein, and include some carbs post workout.  Branch Chain Amino Acid supplements may be worth experimenting with if you’re constantly sore.
  • Make sure you get adequate sleep as well; the most consistent release of Human Growth Hormone (HGH) occurs during sleep.  HGH plays an important role in healing and growth, so don’t compromise on your rest.

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