Tips for the Weekend Warrior in US All.
Spring brings us plenty of reasons to take our physical activities outdoors.
And why not? The benefits of exercise are well documented. Exercising outdoors also proves to be beneficial to our brains, as well as, our bodies.
For those who lead a fairly inactive lifestyle (desk job) during the week, and then try to fit in a week’s worth of exercise during the weekend, may result in some very sore muscles at the very least. Injury is also a common factor.
Even those of us who are advanced exercisers, may find moving our activities outside may result in DOMS, or Delayed Onset Muscle Soreness. New activities often use different muscles than we are accustomed to using.
Activities that are known to create soreness may be:
- Step Aerobics
- Hill Walking or climbing
- Strength Training Exercise
“Any type of activity that places unaccustomed loads on muscle may lead to delayed onset muscle soreness (DOMS). This type of soreness is different from acute soreness, which is pain that develops during the actual activity. Delayed soreness typically begins to develop 12-24 hours after the exercise has been performed and may produce the greatest pain between 24-72 hours after the exercise has been performed”–The American College of Sports Medicine.
What can be done to help ease these symptoms?
- Progress slowly with any new program or activity.
- Proper Warm-Up before exercise is essential
- Stretch after muscles are fully warmed up (after exercise)
There is little evidence that proves warm-up, recovery, and stretching will eliminate DOMS completely, but can help prepare the muscles for future exercise.
No Pain, No Gain?
Pain should not be present in any exercise program and is not an indicator of fitness gains. In fact, pain is an indicator that we need to reduce activity to avoid further injuring the muscle or joints.
Keeping active is one of the best preventative measures in eliminating the ‘Weekend Warrior’ soreness.
30 minutes of moderate physical activity performed a minimum of 5 days per week is recommended. Moderate activities equate to hard enough to break a sweat, but easy enough to carry on a conversation. If performing vigorous activities, 20 minutes or more 3 times per week is recommended. These types of activities would include aerobic activities such as; walking, running, cycling, rowing, swimming or stair climbing. Strength Training should be performed on alternate days.
Keeping our bodies moving in a safe way is not only enjoyable, but beneficial. Asking our bodies to perform beyond it’s capabilities may lead to injury and setbacks.
Just remember; when we push our bodies too hard; they push back!
The Thoughtful Voice in Lifestyle
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