Pay Attention to Pain and Soreness After Exersice

When any workout or specific exercise causes you pain, pay attention. Knowing how to react can help you avoid a serious injury. Over Training can cause several types of pain including:

 

Muscle Soreness

When you use muscles you have not used for a while or try a new exercise or training technique, it is normal to feel a dull ache of soreness in the muscles that were trained. This pain is caused by very small tears in the fibers of the connective tissues in your body--the ligaments that connect bones to other bones, and the tendons that connect muscles to bones. Each time you work out with weights, you cause this "damage"--these tiny tears in your muscles; they need ample resting time to rebuild and become even stronger and more firm.

Pain During or Just After a Workout

During a workout, repeated contractions cause lactic and other acids, as well as proteins and hormones, to build up in muscle tissue. This can cause pain even without injury. But if you experience a sharp, continuous pain, or pain accompanied by a burning sensation, stop lifting and get it checked.

Cramps

These happen when muscles, often in the calves or feet, knot up in intense contractions. Cramps occur most commonly in endurance sports like cycling and running, where the athlete loses a lot of fluids through sweating. This is why it's very important to stay well-hydrated during exercise. If you do get cramps, the best way to stop them is to gently stretch the cramped muscle.

Injury

When working out with weights you need to be in full control of both the weights and your own body as it lifts and uses the weights. Careless weightlifting can result in injury. Not warming up, attempting to lift too heavy a weight, using momentum or jerky movements, letting the weights drop, not using correct form, or forgetting to stretch or cool-down after your workout can indeed result in injury.

The following injuries can occur as a result of carelessness:

1.Tendonitis: This is inflammation of the tendon and can occur if you begin your first set with too heavy a weight and/or are not properly warmed-up. Rest is the best treatment for this painful injury.

2.Fascia injuries: Can occur if you suddenly jerk or pull the weight. Fascia is basically the packaging tissue of muscle. When fascia is torn, it becomes inflamed and the pain is severe. The injury should be treated with cold packs and wrapped with an ace bandage.

3.Ligament injuries: Can occur when people use momentum and jerk the weight to accomplish a lift. This injury is treated by using cold packs and rest.

4.Sprains or muscle tears: Are uncommon if you warm-up, stretch, and cool-down properly and implement the safety precautions and principles we teach.

Any time you do have inflammation or swelling, use the R.I.C.E method of reducing damage and speeding healing. For injuries, R.I.C.E. is nice.

1. Rest: When you are hurt, stop your workout immediately and take weight off the affected area.

2. Ice: Wrap ice in a towel and hold it against the injury for 10 to 20 minutes, three or four times a day until the acute injury diminishes.

3. Compress: Wrap the injured area in a snug, but not tight, elastic bandage.

4. Elevate: Raise the injured limb and rest it on a pillow to reduce swelling.

Strength training provides many important benefits that cannot be achieved by any other exercise or activity. However, when enjoying this great form of exercise, be sure to pay attention to pain and soreness so that your program is not only effective, but safe as well.

Women over 50 and Fitness

Once a woman reaches menopause, her body undergoes tremendous changes. Hormone levels fluctuate, and the body's metabolism slows down. Women over fifty often find it difficult to drop those extra pounds, weight that could contribute to heart disease or diabetes later in life. Because of these dramatic physiologic changes, physicians are prescribing exercise for women over fifty as a means to a healthy, enjoyable future. The benefits of fitness training in women over fifty are numerous. The key is to start slowly and do things you enjoy.

Strength training is equally important, especially if you want to increase your metabolism and lose body fat. You don't have to train like a bodybuilder to get the benefits, but you do need to use resistance and you do need to challenge your muscles and body. You might want to work with one of our personal trainers to get started. Whatever you do, make the commitment now to become more active. Taking control of your health is one way to make the best of your menopause experience.

Menopause: A Significant Milestone

Menopause marks a significant milestone in a woman's personal life. Additionally, menopause forces many physiological changes, some hazardous to a woman's health if left unattended. Often mild depression is associated with menopause. Just after menopause, a woman's risk of developing cardiovascular disease begins to catch up to that of a man's.

Younger men experience a 10 times greater risk of cardiovascular disease than premenopausal women. After menopause, the ratio narrows to 2:1. With increased age often comes decreased activity, resulting in weight gain. Excessive weight gain and inactivity after menopause also can contribute to hypertension, heart disease and manifestation of diabetes. Finally, women experience an increased acceleration of bone loss for 10 years after menopause; inactivity only speeds the process. Brittle bones and weak muscles make older women more susceptible to accidental falls and painful fractures.

The Benefits of Exercise Are Countless

Regular personal fitness trainingwill diminish and, in many cases, reverse negative health effects common to menopause. Our fitness for women over 50 programs address the risk for heart attack and stroke, which increase with menopause. Without fitness for womenover 50, the level of good cholesterol falls, and bad cholesterol rises. This puts women over 50 at great risk for heart disease. Regular fitness exercise and a low-fat diet, however, can help regulate cholesterol and help us to maintain a healthy weight.

The effects of osteoporosis can be slowed with regular exercise when the activities include weight-bearing exercises to strengthen bones. Pulling and stretching movements also aid in maintaining optimal bone density. But probably the most overlooked benefits of personal fitness training for women over fifty are the social rewards. Especially for older adults, social contacts and dedicated personal motivationcan renew energy and spirit alike.

Start a Program--But Follow The Guidelines

An enjoyable fitness activity is one that is usually continued. Another aspect of a healthier lifestyle, which usually goes hand-in-hand with a regular exercise program, is a healthy dietalong with quality sleep. Low-fat foods promote a healthy heart, but don't diet just for the sake of reaching an "ideal number" on a scale. Women over fifty need to be conscious of their weight, but dieting often sacrifices nutrition. Good food, regular fitness exercise and abandoning bad habits--such as smoking and alcohol--work together for promoting total wellness and improved fitness. Any woman over fifty who smokes, has diabetes and has a family history or intends to participate in extremely vigorous exercise, should first seek a health care provider's approval. Our fitness for women over 50 programming is designed to start gradually and progress appropriately.

Our personal trainers are dedicated to helping people identify and reach their personal fitness and nutritional goals. Get a personal trainer for motivation, injury prevention, greater strength & safe weight loss. 

Article by Jessy Hamawi, Club Fitness Nutritionist and Personal Trainer

Home Training for Legs

Dear Jessy,

I have always been rather pear shaped and cannot seem to get rid of the fat in my lower body. I am a mother of two. Sometimes it is very difficult to make it to the gym to train. Can you please suggest some options to workout at home to really target my lower body?

Thanks,

J.W.

Dear J.W.

The lower body is the first place that I accumulate fat when I relax my diet and training routine as well.It is a common concern for many women. Unfortunately, legs typically respond better to more strenuous training. They are a large muscle group; therefore they require more energy to move.

Assuming you are already consuming a clean diet consisting of 5 - 6 small meals a day, try and train legs at least twice a week. It is a good idea to invest in a set of dumbbellsor to fill a milk jug with water or even little pebbles, which can range from 10 - 20 lbs.

Home Training For Legs:

Basic Squat:

Stand in front of a chair or bench with your feet shoulder width apart and weight in each hand, down at your sides. Bend your knees as though you are sitting on the chair, keeping your weight on your heels. When your legs are parallel with the seat of the chair (but not sitting), slowly rise to your original standing position. Perform 3 sets of 15 - 20 repetitions.

Advanced Squat:

Same as above but incorporate a jump at the top of the motion.

Basic Plie Squat:

Take a wide stance with your toes pointing outward. Holding one dumbbell with both hands between your legs, standing upright, slowly bend your knees in the direction of your toes until your knees are 90 degrees. Slowly return to the starting position. Perform 3 sets of 15 - 20 repetitions.

Advanced Plie Squat:

Same as above, only alternate squatting with toes pointed out and then toes pointed front for a double squat for each rep.

Basic Lunge:

With weight in each hand by your side, take a giant step forward with your right leg so your thigh becomes parallel with the floor (no knees going beyond the toe). Pushing backward of the same leg, return to your starting position. Repeat with the left leg. Perform 3 sets of 15 - 20 repetitions, with one rep being the right and then the left leg.

Advanced Lunge:

Stand with dumbbells grasped to sides. Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat with the left leg.

Wall Sit:

With your back touching the wall, move your feet away from the wall so that the wall is supporting you. Bend your knees so that the legs form a 90 degree angle. Hold as long as you can. Repeat 3 times.

Advanced Wall Sit:

Same as above, only hold a weight in your lap. You may even super set with jump squats. A 5 - 8 lb. medicine ball is perfect for this.

Calf Raises:

Position your toes and balls of feet on a block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bendingyour ankles until your calves are stretched. Perform 3 sets of 20 - 30 repetitions.

Dumbbell Calf Raises:

Same as above except this time add one dumbbell in each hand and hold at your side.

*Cardio:

For maximum results, perform 30 - 40 minutes of medium intensity cardio at home as well. Choose an activity such as speed walking, jogging, hiking, biking, roller-blading, soccer or tennis. Jumping rope or an exercise video are also great options. Even mowing the lawn with a push mower and cleaning house can be effective cardio. Just be sure to get your heart rate up enough to reach your fat burning zone.

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Why Finding Your Target Heart Rate is Important!

Many times, while working out in the cardio room at Club Fitness, I have come across members that are straining themselves to exercise as hard as possible. Since I know about Target Heart Rate Zones, it becomes obvious to me that many other people do not understand that they do not have to push themselves to the edge to achieve weight loss. In fact it can be counter productive. They are giving there hearts a good workout, but not achieving maximum fat burning. So I found a great article by The Walking Site that explains each of the zones and why they are important to reach your specific goals. I have also added a link to the Mayo Clinic Target Heart rate calculator at the end of article.

YOUR TARGET HEART RATE

You should know your Maximum Heart Rate and your correct training zone to know if you are training at the right pace. Here are a few ways to figure your target heart rate.

You can easily find your Target Heart Rate (thr) with this simple method. Subtract your age from 220 (226 for women) to calculate your Maximum Heart Rate (mhr). Find your training zone below and multiply that number times your maximum rate.

Another, more accurate method is the Karvonen Formula. You must know your resting heart rate to use this method and insert your training zone from below.

Of course the most accurate method is a treadmill stress test administered by a professional. If you are over the age of 35, overweight, have been sedentary for several years, or have a history of heart disease in your family, clinical testing is recommended.


MEASURING YOUR HEART RATE
Wearing a heart rate monitor is an easy, accurate method of checking your heart rate... but you don't have a monitor. Here is another easy way.

The easiest place to feel your own heart beat is the carotid artery. Place your index finger on the side of your neck between the middle of your collar bone and your jaw line. (You may also use the radial artery on the under side of your wrist.) You can count the beats for a full 60 seconds or count for 6 seconds and add a zero at the end. If you felt your heart beat 14 times in 6 seconds the number would be 140 for a full 60 seconds. Counting for only six seconds is a convenient method, of course it is more accurate to count for the full 60 seconds. You can use several varieties of this method (30 seconds x 2, 15 seconds x 4, etc.). The longer you count the more accurate your reading. Whatever you choose, be consistent in your method.


TRAINING ZONES
Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.

Here is also a great calculator to help you find your target heart rate! 

Mayo Clinic Heart Rate Calculator