You just crushed a really hard workout. You upped the load of your
training, or you stepped out of your routine and tried a new activity.
You feel great -- until you wake up the next morning, barely able to
Enter delayed onset muscle soreness, better known as DOMS. It's an acronym that athletes and fitness buffs wear with pride.
As its name suggests, "DOMS is muscle soreness
that becomes evident six-to-eight hours following activity, peaking
around 24 to 48 hours post-training," says Jon Mike, an exercise
scientist at the University of New Mexico. While the symptoms will often
start to diminish at about 72 hours, "the precise time course and
extent of DOMS is highly variable," Mike says.
DOMS is most pronounced
when you introduce a new training stimulus -- a new activity, increased
intensity or volume -- or if you are new to physical activity in
"Your body is making
adaptations to better prepare your muscles to do that activity again,"
says Lauren Haythe, certified Kinesis Myofascial Integration
Practitioner and yoga teacher. That's why on Day 1 at the gym, after
doing squats or lunges with 10-15 pound weights, you can be brutally
sore the next day.
"But, as you continue on, you can build up from there, and you won't be so sore," she says.
While all kinds of
muscular contraction can cause soreness, eccentric contraction -- where
the muscle lengthens as it contracts -- is most often associated with
DOMS, according to Mike. This includes movements such as running
downhill, lowering weights or lowering down into a squat or push-up
"There is also some evidence that upper body movement creates more soreness than lower body exercises," says Mike.
Muscle discomfort is the
most common characteristic of DOMS, but there are other symptoms.
According to the American College of Sports Medicine, these may include
reduced range of motion and joint stiffness, local swelling and
tenderness, and diminished muscle strength. These symptoms appear
gradually following exercise (not to be confused with acute pain that
may arise during physical activity).
No pain, no gain. Lactic
acid build-up. An indicator of muscle growth. These are all phrases
that we tend to associate with DOMS. While you may think you know
everything you need to know about the condition that has you waddling
like a duck, you may be surprised by what's actually happening in your
Myth #1: DOMS is caused by the build-up of lactic acid.
The verdict: Not true.
During exercise, your
body needs energy, and it breaks down molecules to get that. As a result
of this metabolic process, your cells naturally become more acidic
which makes your muscles feel like they're burning. But this isn't
caused by lactate. Lactate is actually a by-product of the metabolic
process and serves as a buffer and slows down the rate at which the
cells become acidic.
"People produce lactate all the time, even at rest. It clears your system 30-minutes to one-hour after working out," says Mike.
A study in Clinics in
Sports Medicine found that DOMS is the result of microtrauma in the
muscles and surrounding connective tissues, which causes inflammation.
The reason that eccentric muscle contraction (think lowering a dumbbell
back down in a biceps curl) is more likely to be the culprit is because
it places a higher load on your muscles compared to concentric
"It's the active
lengthening of muscle fibers under load. It's like you're pulling on a
rope, and there's so much force that the rope starts to tear and pull
apart," says Mike.
Daily Burn: 5 exercise machines that aren't worth your time
Myth #2: It's not a good workout unless you get DOMS.
We often wear our DOMS
as a badge of honor and believe that if we're not sore, we're not doing
enough during out workouts. But that's just not true.
"It doesn't mean that
you're not getting as good of a workout because you're not crippled the
next day," says Monica Vazquez, NASM certified personal trainer. "You
should feel [soreness] 24 hours to three days after the activity. If,
after three days, you try to do the same exercise and you cannot because
you go immediately to muscle failure, you've done too much."
According to Mike,
studies have shown that soreness itself (using a scale from 0 to 10 to
assess the level of soreness) is poorly correlated as an indicator of
muscle adaptation and growth. There are many factors that influence how
DOMS presents itself in individuals.
"There is great
variability, even between people with similar genetics and even among
highly-trained lifters [and athletes]," he says. So while comparing
notes (and commiserating) is all part of the process, soreness and DOMS
isn't the best gauge of how effective your workout was or who's in
Myth #3: The more fit you are, the less susceptible you are to DOMS.
It's true that you will
start to feel less sore as your body adapts to your workouts and learns
to distribute the workload across your muscle fibers more effectively.
That's why you should regularly change up your exercise routine.
However, there is also a genetic component to how sensitive we are to pain and soreness.
"People can be
no-responders, low-responders or high-responders to soreness," says
Mike. If you're a high-responder, you will experience DOMS more acutely
than someone who is a no- or low-responder when given the same training
load. While you can't change your genes, it is important to know where
you fall on the spectrum to understand how your body may respond to
changes in your workouts.
Daily Burn: How to do a pull-up (or add more reps)
Myth #4: Muscle damage is a bad thing.
Yes, DOMS appears to be
caused by trauma to your muscle fibers, but it's not a definitive
measure of muscle damage. In fact, a certain degree of soreness seems to
"When muscles repair
themselves, they get larger and stronger than before so that [muscle
soreness] doesn't happen again," says Vazquez.
While these mechanisms
are not completely understood, Mike notes that some muscle trauma is
needed to stimulate protein production and muscle growth.
Myth #5: Pre- and post-workout stretching is a good way to prevent and treat DOMS.
Unfortunately, no. A
review of studies for the Cochrane Database of Systematic Reviews on the
effects of stretching before or after exercise on the development of
delayed-onset muscle soreness found that pre- and post-workout
stretching did not reduce the effects of DOMS in healthy adults. In
fact, research has found that static stretching prior to working out does not safeguard you against injury and may actually decrease your power and strength.
While you may not be
able to avoid soreness altogether, ACSM suggests advancing slowly with a
new workout, giving your muscles time to adapt and recover. Vazquez
recommends always including a proper warm-up (including dynamic stretching), and cool-down period as part of your routine
With the growing number of medical issues surrounding the current health
care system, people are becoming increasingly frustrated with treatment
results and the expense of maintaining personal health. Are you
concerned about or wondering if it's possible to naturally treat health
issues without killing yourself? A growing number of people are turning
to alternative medicine and natural health care and doing so very
successfully. Natural, everyday, common sense methods of preventing
illness and maintaining optimal health do exist.
What does your body need to maintain proper health?
is a question that continues to be asked, why, I don't know, because
there are no hidden secrets about this. In fact I'm sure you probably
already know the answer.
o Proper diet
It is known
that many health problems (heart disease, high blood pressure, diabetes,
stroke and others) are exasperated by improper and poor diets. We live
in a fast paced world driven by extreme commercialism that bombards us
with images of super sized hamburgers, fries and extra large sodas. Many
of our foods come in boxes loaded with artificial ingredients and real,
un-natural, man-made chemicals to help us exist in our fast paced life.
The first thing we need to do in maintaining our health is to get back
to a healthy natural food based diet.
o Moderate exercise
on the couch watching TV or driving the car to the mailbox is not
moderate exercise. Walking, bicycling, swimming, tennis, hiking,
gymnastics, dancing and weight training are forms of exercise that we
need in our daily lives. Achieving 30 minutes of some form of
cardiovascular activity several times a week has a huge payback in
maintenance of health, appearance, and well being.
o Excess avoidance (drugs, alcohol, fast food, smoking)
is no mistake that excessive use of drugs, alcohol, fast food and
smoking have a detrimental effect on health. If you are using any of
these substances in excess you can expect to live a much shorter and
unhealthier life. Even if you use these substances in moderation you may
experience a shorter and unhealthier life.
o Good genetics
here's something you cannot control. We've all heard of the guy that
smoked 2 packs of cigarettes' a day until he was 92 then got stepped on
by an elephant while dancing with his 38 year old girl friend. There are
those that are fortunate to be born to parents and grandparents that
took care of their health. Then there are those that are born to
parents/grandparents that did not enjoy healthy lifestyles. And let's
face it; Mother Nature can be quite cruel at times as well. No matter
what the case, your life and health can be improved by proper diet,
exercise, and excess avoidance.
Other methods and forms of natural health care
the things mentioned above are fundamentals of natural health care,
there are other methods and forms of natural treatment and care that
complement healthy living. We know that even healthy people are going to
become ill with common ailments and diseases from time to time. However
there are things that can be done to minimize the effects and duration
of the inevitable cold, flu, pain, rash, and other common ailments or
diseases that are sure to come from time to time.
Herbs and vitamins
natural herbs and vitamins can be obtained from health stores that
strengthen our natural immunity to health issues. If you are
experiencing a particular health issue, a trip to the health store
should be considered, there will be a supplement that can help you
overcome your health issue.
medicine focuses on how the physical, mental, emotional, and spiritual
elements of the body are interconnected to maintain wellness (holistic
health). When one part of the body or mind is not working properly, it
is believed to affect the whole person. Holistic approaches focus on the
whole person rather than just on the illness or part of the body that
is not healthy. There are many holistic practitioners available to help
you with your health and well being.
is a treatment based on Traditional Chinese Medicine (TM), a system of
healing that dates back thousands of years. At the core of TM is the
notion that a type of life force, or energy, known as qui (pronounced
"cheek") flows through energy pathways (meridians) in the body. Each
meridian corresponds to one organ, or group of organs, that governs
particular bodily functions. Achieving the proper flow of qui is thought
to create health and wellness. Many ailments and health problems are
treated with acupuncture by inserting a set of tiny needles at points
along the meridians.
For those that cannot tolerate the thought
of needles poking their skin, there is a form of needless acupuncture
available. Check out the resource box below to get more information.
is often called acupuncture without the needles. Instead of needles,
acupressure involves the application of manual pressure (usually with
the fingertips) to specific points on the body. Acupressure is typically
Nausea and vomiting during pregnancy/ morning sickness Motion sickness Nausea after surgery Nausea due to chemotherapy Cancer-related fatigue Headache Menstrual cramps Muscle tension and pain
Magnetic Health Care
have been around for several hundred years and has found a place in
natural health care. There are many products available using static
magnetic fields that offer relief of pain and reduction or elimination
of many health ailments. One of the most common type of magnetic health
care products is the magnetic bracelet. There are other products that
emit electromagnetic pulses that have greater potential of providing
natural health care treatment than products offering a single static
Chiropractic Health care
Believe it or
not Chiropractic health care is a form of natural alternative health
care. Chiropractic health care is based upon the fact that all organ,
tissue, and gland functions are controlled via nervous system input
starting from signals in the brain cascading downward via the spinal
cord and peripheral nerves. On some occasions, the spinal bones
(vertebra) which protectively surround the spinal cord can misalignment
or sublimate creating increased pressure upon the nerve roots that pass
between the vertebrae. This increased pressure strangles or pinches the
nerve roots, thus decreasing the impulses to the end organs. Prolonged
pressure upon these nerves causes disease states to develop, whether it
be muscular or internal. Spinal adjustments are high speed, low force
procedures that restore the spinal bones into their correct alignment,
thus relieving stress upon the spinal nerves. Once the stress has been
relieved upon the nerves, the body can naturally be restored to 100% of
its healing capacity.
There has been a real shift in the way
people think about their health. Rising health care costs as well as
inherent risks that come with medical treatments and pharmaceutical
drugs is becoming a legitimate concern. You can take charge and
responsibility of your own health care and live a long and healthy life.
Of course there will be times when a doctor is needed for your health
care, but with self administered natural health care those times can be
minimized. To your health!
Woody Long acre is a writer and
publisher of articles for the Internet. This article was written for
Immune Sentry, LTD. Please visit ImmuneSentry.com for information about
an amazing Natural Health Care Product.
Conditions that cause stress or time always happen. This can not be
avoided as a lifestyle in the modern world is fast paced.Do you know
about the various effects of stress on our system? It can damage some
systems. It even managed to weaken our bodies to the extent in which the
immune system in despair.Instead of just reading information just like
that, it is important for us to take a stand. Make a decision to do
whatever we can to reduce the adverse effects of stress. Stress can
kill, so do not let it kill you or your loved ones. Individuals
suffering from stress always lose the energy needed for their daily
life. If this happens, it can instill negative attitudes in their lives.
Depression will occur and trigger a negative impact on individual
Failure to deal with stress can also have an adverse
effect on health. Normally the immune system to defend the body from
disease. However, stress can weaken the immune system. If this happens,
the person will be more prone to deadly diseases such as cancer and
heart problems. At the same time, if he is dealing with health problems,
it can make things worse.
General know heart disease is the
number one cause of death in the world. Some of the symptoms or sign of
heart disease associated with stress. The sudden increase in blood
pressure and heart palpitations are continuing between the signs. Based
on these facts, it is important for someone to do something if they find
themselves unable to cope with stress. They have to solve the problem
as soon as possible to prevent yourself from becoming a victim of stress
Easy Ways to Overcome Stress There are several steps
that must be taken to avoid the adverse effects of stress. By adopting
the following measures, the risk of adverse effects of stress can be
1. The Right Nutrition
Eating the right foods
helps us to face the challenges of everyday life. Make sure you do not
forget to eat at meal times so that you have enough energy to perform
daily tasks. At the same time, a balanced diet will ensure your body
gets the nutrients it needs. Therefore make sure you take food that
contributes to your well-being. Take protein, B vitamins ( B and B ),
folic acid and minerals.
2. Do not burden yourself
one is too ambitious and self-sufficiency forget. Therefore important
that we prevent ourselves from taking over tasks that can be
implemented. Perform tasks piecemeal. Break down large tasks into
several small tasks that can be completed in a shorter period. In this
way, it will ease the burden of our body and mind.
you are always busy and do not get enough sleep, think of the good. Our
bodies need a break after working for some time. Therefore do not let a
week go by without rest and sleep soundly. Try to take leave after
implementing a series of heavy-duty. Listening to classical music is
good or take time to be alone and relax the mind will help us in the
4. Interacting with Family and Friends
nice to be a powerful work. However, do not forget, as a human being we
need the support of those around us. Make sure you take the time to do
leisure activities together with family and friends. This will eliminate
any qualms in the mind. At the same time it will help you build a
positive outlook when you returned to work.
Stress can actually
kill but it does not have to be so. Important for a person to have
control over her life. Protect yourself and health by adopting measures
that will help manage stress well.
It's a commonly held belief that healthy people are more productive. Recent studies we've all heard of seem to overwhelmingly support that belief. Now, I'm no scientist, so I wouldn't begin to question their findings, but, doesn't it follow that productive people are more healthy? If so, we have in our hands an amazingly simple method to improve our own health, without insurance, government assistance or any other of the trappings thought of as necessary for good health. This article will focus on the flip side of productivity...how it enhances health.
Aging And Illness: We used to believe aging and illness were just our bodies wearing out over time. The older we get, the higher the chances of a fatal disease...right? Of course! The extreme training athletes undergo to push their bodies to the limit does wear them out, but this isn't the case for the rest of us. For most people, aging and illness isn't our bodies wearing out, but rusting out. It's as if we left a pair of pliers out in the weather. Before long, they'd be unable to function. It's the same for us! Just breathing creates a process in our bodies, called oxidation (rusting). Oxidation sets us up for a number of illnesses, cancer, being one of the better known ones. As the oxidation process continues, our bodies become less efficient at maintaining health, until we can't function and are at risk for an increasing number of diseases. If wearing ourselves out were a concern, no doctor would recommend exercise for health. In fact, non-productivity speeds up the oxidation just like a pair of unused pliers.
Non-Productivity: While there are exceptions that can be found, it's no accident that those who are less productive in society (rich and poor, alike) are the most unhealthy, often morbidly obese and invariably unhappy. I haven't seen any studies of productivity and mental illness but there is no reason to assume there wouldn't be just as strong a relationship as with physical illness. We'll get into some of the physical mechanisms involved in a moment, but let's finish with the issue of non-productivity. Everyone knows, if you don't use your muscles, they become weaker. If you tied your arm up for a year or more, it's possible you could never use it again. The same is true of mental abilities. Don't exercise your mind and you'll be gradually less able to use it. In fact, there's an old saying based on this principle. "If you don't use it, you lose it." It's so reliable a principle, you can find it in the Bible. while this article isn't about spiritual health, both science and social wisdom agree with the Bible that productivity is required if we wish to continue functioning.
Productivity And Body Chemistry: Every body functions as a goal-striving, achieving mechanism. We were designed to do stuff! When we stop doing stuff, we break down. Early studies discovered a group of chemicals produced in our bodies whenever we engaged in sexual intercourse...endorphins. They are largely responsible for our drive to reproduce. These chemicals are better than anything at the pharmacy or on the street. They reduce stress, relax us, give us a euphoric feeling, make us happy and reduce pain. In fact, next time she says, "I have a headache." tell her that's why you were offering sex. There have been some amazing discoveries, recently, concerning these endorphins. We learned that physical exercise produces them. Then, we learned that any kind of productive physical activity produces them. People don't sing because they're happy...they're happy because they sing. In fact, we're learning that mental exercise and activity produces the same chemicals. Just reading a book or listening to music...doing something...produces endorphins. Over time, these endorphins are very effective at relieving many mental illnesses, including anxiety and depression. Just like our sex-drive, we were designed to be productive, achieving beings. Our physical health and our mental health depend on it.
Here it is...a shocking and simple method to maintain our own mental and physical health...be productive. Unless we're suffering a severe mental or physical disability, we have control over our physical and mental well-being. Feeling down? Listen to music, whistle! Feeling anxious? Take a walk, mow the lawn! Don't feel like exercising? Exercise and you'll feel like it! Start slowly if you haven't exercised. Try a 10 minute walk and gradually build up speed and distance. Eventually, we get to a tipping point, where we feel happy and fulfilled most of the time, and that happiness, believe it or not, produces endorphins. If you've been depressed, stressed or anxious, maybe even being medicated for it, how would it hurt for you to start an exercise program or take classes, do volunteer work or take up singing. You want to be healthy and happy? Step up your productivity! That's what we were designed for.
While sitting back in her blue jeans and wearing a heavy workout sweater
at the Legacy Emanuel Hospital's Emergency room, Angela Jones has her
feet prompted up and crossed atop of a small table. When asked about
health care issues and how they affect her, Angela explains that there
is a portion of people who suffer from not having health care insurance.
She makes it clear that some of those who suffer most are young people.
Jones, who is a college student, declared her passion for the young
because it falls under her own age group.
Says Jones, "The
Oregon Health Plan should be open to more people who are under 21 years
old. Private insurance shouldn't be so expensive for young people."
to national surveys, the primary reason people are uninsured is the
high cost of health insurance coverage. Notwithstanding, nearly
one-quarter (23 percent) of the uninsured reported changing their way of
life significantly in order to pay medical bills. Economists have
discovered that increasing health care costs correlate to drops in
health insurance coverage.
Jones believes that some of the
greatest challenges that people face across this nation is obtaining
affordable health care. "I would open an Oregon Health Plan to a variety
of people who don't have insurance. It is hard to get health
Terri Heber, a registered nurse at a local
hospital, claims that in order to improve America's health care system a
key ingredient is to "make sure that everyone (has) access."
would include cutting out on expenses that are not palpable to so
called "health care needs". Heber says, "First, we spend a lot of money
servicing people for illnesses that can be prevented. Some of the money
spent can go to other things."
Over the long haul, should the
nations health care system undergo significant changes, the typical
patient may not necessarily see the improvements firsthand. "I would
love to say there will be a lot of changes. I am not a pessimist, but I
don't think there will be any change," says Heber. Heber does allude to
the fact that if more money were spent for people in the health care
arena, she says that there is a possibility that the necessary changes
would be more evident.
Whether health care is affordable or not
is an issue that affects everyone. According to a recent study last
year, health care spending in the United States reached $2.3 trillion,
and is projected to reach $3 trillion by 2011. By 2016, it is projected
to reach $4.2 trillion. Although it is estimated that nearly 47 million
Americans are uninsured, the U.S. spends more on health care than any
The rising tide of health care stems from several
factors that has an affect on us all. First, there is an intensity of
services in the U.S. health care system that has undergone a dramatic
change when you consider that people are living longer coupled with
greater chronic illnesses.
Secondly, prescription drugs and
technology have gone through significant changes. The fact that major
drugs and technological advancement has been a contributing factor for
the increase in health care spending. Some analysts suggest that the
improvement of state-of-art technologies and drugs increase health care
spending. This increase not only attributes to the high-tech inventions,
but also because consumer demand for these products has gone through
the roof, so to speak.
Thirdly, there is an aging of the
population. Since the baby boomers have reached their middle years,
there is a tremendous need to take care of them. This trend will
continue as baby boomers will qualify for more Medicare in 2011.
there is the factor of administrative costs. Some would argue that the
private sector plays a critical role in the rise of health care costs
and the economic increase they produce in overhead costs. At the same
time, 7 percent of health care expenses are a result of administrative
costs. This would include aspects of billing and marketing.
Lincoln is a woman who was found waiting in the Emergency room at the
Providence Portland Medical Center. When asked about the rising costs of
health care, she said, "If you don't have medical coverage, it'll cost
you too much money. If I leave the hospital right now and I need to buy
two (types) of medicines, I couldn't afford it." Lincoln says that she
is a member of the HP, but she believes that there are still issues that
need to be addressed.
Terra recognizes that to reduce medical
costs, she would have to start by getting regular checkups. "Sometimes
people of color wait till they're in pain before they get a checkup,"
A national survey shows that the primary reason why
people cannot afford health care is because of soaring costs of health
care coverage. In a recent Wall-Street Journal-NBC survey it is reported
that 50% of the American public claims that their highest and most
significant economic concern is health care. Consequently, the rising
cost of health care is the number one concern for Democratic voters.
the rising tide of health care, Kristin Vender bush, a native
Wisconsin, and another patient in emergency at Providence says, "I worry
a lot about what happens to the working poor. They don't have HP. If
you can't advocate for yourself, you will not get the health care you
need...on every level."
Harvard University researchers
conducted a recent study that discovered that the out-of-pocket medical
debt for an average consumer who filed bankruptcy was $12,000. This
study noted that 68 percent of those who had filed for bankruptcy
carried health insurance. Apparently, these bankruptcy's were results
from medical expenses. It was also noted in this study that every 30
seconds someone files for bankruptcy after they have had some type of
serious health problem.
In spite of all the social and economic
bureaucracy in the health care arena, some changes were made in
Washington on January 28, 2008. In his State of the Union address,
President Bush made inquired Congress to eliminate the unfair bias of
the tax code against people who do not get their health care from their
employer. Millions would then have more options that were not previously
available and health care would be more accessible for people who could
not afford it.
Consequently, the President believes that the
Federal government can make health care more affordable and available
for those who need it most. Some sources suggest that the President not
only wants health care to be available for people, but also for patients
and their private physicians so that they will be free to make choices
as well. One of the main purposes for the health care agenda is to
insure that consumers will not only have the freedom to make choices,
but to also enable those to make decisions that will best meet their
health care needs.
Kerry Weensy, Acting Administrator of the
Centers for Medicare and Medicaid Services, oversees the State
Children's Health Insurance Program, also known as CHIP. This is a
critical program because it pays for the health care of more than six
and a half million children who come from homes that cannot afford
adequate health insurance. These homes exceed the pay scale for Medicaid
programs, therefore are not able to participate.
ten year span, states have used the program to assist families with
low-income and uninsured children for their sense of well-being in the
health care arena. The Bush Administration believes that states should
do more of an effort to provide for the neediest children and enable
them to get insurance immediately. The CHIP was originally intended to
cover children who had family incomes ranging from $20,650. This amount
would typically include a family of four. According to sources, all
states throughout the U.S. have CHIP programs in place and just over six
million children are served.
Children and Health Care
What is driving health care costs?
fact that the U.S. faces ever increasing health care woes, has left
many to believe that the country's current crisis is on a lock-step path