Roller Muscle

Here’s the scenario:

Alarm goes off.

Ugh, what the hell? It hurts to reach for the clock. Oh, my God! I don’t know if I can get up. Holy cow it hurts to walk!! Uh-oh, I don’t know if I can sit on the toilet…

Does any of that sound familiar?

Ah, yes, good old next-day muscle soreness ☺

But, what is it and why?

Delayed Onset Muscle Soreness (a.k.a., DOMS) is the muscle soreness that occurs in the days after a challenging bout of exercise, a new exercise program or a dramatic increase in the intensity and/or duration of an exercise program.

DOMS usually kicks in about 12 – 24 hours after the workout and lasts for 1 – 3 days.

IT IS TOTALLY NORMAL.

I’ve come across many clients who get a little freaked out by DOMS. They think they’re too out of shape or maybe exercise just isn’t for them. That’s not the case. Everyone goes through it at some level or another. Hell, I did some exercises yesterday I haven’t done in a while and guess what – I’m sore.

So what causes DOMS anyway?

There’s actually not a 100% known cause, but there are some commonly accepted theories. The most agreed upon one is that DOMS is the result of microscopic tearing of the muscle fibers during exercise, particularly the eccentric (lengthening) portion of an exercise. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. In addition to small muscle tears there can be associated swelling in a muscle, which may contribute to soreness.

Whoa, whoa, whoa! Muscle tearing? That doesn’t sound good.

Actually, it’s quite normal and necessary in an exercise program designed to increase strength, build muscle, burn fat – in other words, an effective weight loss program.

To be clear, we’re talking tears at the microscopic level, not major muscle tears like a torn bicep or pec injury. As a result of these microscopic tears, several good things happen that ultimately boost your metabolism, help you build muscle, burn fat and lose weight. With proper rest and nutrition your body will go into repair mode and rebuild the damaged muscle cells. However, they don’t just fix the tears and put everything back together. Instead, the body goes into an adaptive mode and builds the muscle fibers bigger and stronger so they can handle that same exercise stress if it occurs again.

Remember, more muscle equals faster metabolism, better fat burning and essentially a tight, toned, sexy body that looks great naked!

Ok, that all sounds good, BUT is there anything I can do about this soreness? I need to function today!

While there are no “scientifically proven” techniques for getting rid of DOMS there are several things that work well for people. Here are my recommendations:

Foam Roll

If you’re like most people, you spend a lot of your day chained to a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?

Well that’s where a foam roller comes in. It’s a great, easy to use corrective self-massage tool that will dramatically bolster injury prevention and improve performance. It’s ideal to use for at least five minutes pre-workout to loosen your muscles up for a better workout. You can also use it post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.

If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months.

Warm-up!

You simply can’t afford to NOT warm-up. It’s like pushing the pedal to the medal in the dead of winter in your frozen car- things just don’t work right and you’re not going anywhere.

It only takes about 5 – 10 minutes to loosen your muscles and lubricate your joints to best prevent injury and ready your body for a more effective fat burning workout. So, slow down tiger and don’t skip the warm-up!

Try an Ice Bath or Contrast Water Bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.

Use Active Recovery techniques. This strategy does have some support in the research. Try some light aerobic exercise to increase blood flow. You could simply go for a 20-minute walk or light jog. This may help diminish muscle soreness.

Use the RICE method of treating injuries. RICE stands for Rest, Ice, Compression, and Elevation. Try a few 20-minute treatments a day.

Stretching. Although the research doesn’t show that it reduces soreness, some people find it simply feels good.

So, there you have it. The most important thing to realize is that DOMS is totally normal. The first couple weeks of a new exercise program can be rough, but this is the time to make it or break it. Stay tough. Stay committed. Your results are just around the corner.

Have Faith & Take Action!

Justin Yule

About the Author:

Justin Yule, B.S., CPT is a local Chaska, MN and Online fitness boot camp instructor and personal trainer. He is also the author of The Science of Getting Fit: 6 Proven Steps to Achieve Your Weight Loss & Fitness Goals. You can learn more at http://www.JustinYule.com. To book him to speak at your local club, business, or organization, please contact him by email at jyule2@gmail.com or by phone at 952-956-2016.

Article Source: ArticlesBase.com – Tips to Alleviate Post-Exercise Muscle Soreness

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Solid Dual

Is AMD Athlon 64×2 Dual Core Processor 4200+1.79 GHz a good processor?

My wife got it for me for Christmas and I am wondering if it will be ok for mid range gaming. I know it can be overclocked but I wish to avoid doing this until I get a new video card and see how it runs. I looked it up online and I can not really get any solid info on it. Since it is a Dual Core does that mean that it is 1.79 GHz x 2 = 3.58 GHz or does the 4200+1.79 GHz mean something else? From what I can tell 1.79 GHz is a rather low processor speed, but overall it seems to run faster than my old processor that was a 2.4 GHz. I did find that the number 4200 reflect its Intel counterpart but the site I found did not go passed 3200 and why the 1.79 GHz after the 4200?

AMD’s processor number scheme uses the number immediately preceding the plus sign to indicate it’s approximate performance relative to an Intel Pentium-class CPU.

Your Athlon 64 X2 4200+ is an older dual-core CPU which performs approximately like an Intel Pentium-D clocked at 4.2 Ghz (hence the 4200+ designation).

It’s mediocre by today’s standards, but much faster than a 2.4Ghz (or 3.2 Ghz) Pentium 4 or Pentium-D. To give you some perspective, the Athlon X2 4800+ costs about $50 currently- that’s about the minimum CPU I’d consider for mid-range gaming.

The 1.79Ghz indicates the actual clockspeed the processor runs at, but these days you can’t measure CPU performance just by examing clockspeed numbers. For example, the Intel Core 2 Duo E4300 has a clockspeed of 1.87Ghz but is much faster in real-world performance because of advances in the chip design over earlier-generation processors.

The analogy I like to use is that of bulldozers- consider your old Pentium 2.4Ghz a bulldozer with a one-ton scoop and a motor that cranked the arm 24 times per minute. A 3.0Ghz Pentium would crank faster, 30 times per minute. So if you consider data as dirt, your old computer could process 24 tons of dirt in that minute (1 ton x 24 movements of the arm)

Newer dual-core processors are efficient so they can handle more data/dirt per pass- imagine having a 2-ton scoop. So even though the motor runs slower (1.8Ghz or 18 scoops per minute) they process more data in that same time- 36 tons.

This performance increase reflects the larger cache and other advancements in chip design- it’s in ADDITION to the benefits of having another core, so programs written specifically to take advantage of multiple cores will perform even better.

You should find out the exact model of your motherboard- if you’re lucky it might support a faster Athlon X2 processor, like a 4800+ or 5000+.

In any case, the most important component for any gaming computer is the graphics card- twice as important as your CPU! Paired with a good midrange graphics card like a GeForce 9800GT or Radeon 4830, your existing CPU would be ok.

In order to take full advantage of higher-end cards (above the $200 price point) you’d need a more powerful CPU.

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Training Fitness

As Britain faces up to the problems of a recession which is worse than anything the economy has faced since the immediate aftermath of the Second World War, there is naturally some concern over the prospect of finding work. For anyone who has been left without a job by the collapse of numerous companies and the mass lay-off of employees that has been undertaken by organisations looking to make a saving, there is the prospect of spending a lot of time unemployed. Re-skilling is now of more importance than ever, as people realise that there is every chance that they will not be able to find a job that fits into their area of expertise. Making such changes will not be easy, but it does provide the prospect of improved employability, just when it is most important.

At the present time, the security industry in the United Kingdom is under-staffed to the tune of 90,000 positions. This is in comparison with many other industries being unable to take on any more staff and having to make cutbacks. Industries like the automotive and banking sectors are suffering so badly in the recession that in order to keep running they are having to drastically reduce their scope. Anyone with expertise in these sectors is as a result likely to find that their skills are less in demand and any jobs that become available will be highly contested by individuals of equal ability. Even the more skilled members of these sectors will find it hard to get a job.

Retraining as a security guard could, then, be the wisest decision for an individual concerned by the current state of things. Security is one of very few industries where qualification may very well lead straight to a job, with the shortage of professionals currently in the sector. With London hosting the Olympics in 2012, there will be a mass influx of visitors to the United Kingdom, from competing athletes to fans of the sports covered, and although London is the main host city the rest of the United Kingdom will also be used for events. This means that there is a need for more security staff in the rest of the country to deal with this influx.

Retraining as a security guard with the Olympic Games, Paralympics and other such events in the pipeline means that you can be at the forefront of an industry which will have positions available. The venues currently being built for the Games will still be open and in use after the closing ceremony, and will still require security staff so it is not as though the re-staffing will be followed by major lay-offs. Sites such as getlicensed.co.uk are an excellent source for training courses near where you live, and offer you the chance to be part of one of the few growth industries in the United Kingdom today. Visit Get Licensed and read around a bit to find out how you could get involved, get licensed and get employed.

About the Author:

SIA Licence training provider for Door Supervisor, Security Guard, CCTV training.

Article Source: ArticlesBase.com – SIA Training for Door Supervisor Licence

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How can I hide a video camera in my gym bag?

I am going to dance class tomorrow, and 3 celebrity dancers are teaching class and I wanna tape it. I am fine taking it in to class at the bottom of my gym bag, but it is a digital camera that records, and I don’t know how to record if I am going to be dancing.

I suggest you ask them if they mind!!!
That way you will get a great video and avoid any legal charges… think carefully before you do it!!

Need an antenna for DTV LCD?

In fact, I posed this question to someone else, as I have cable TV with a converter box. This person has used an old TV with ears rabbit antenna type. He received the digital conversion box and connected it up, but it is not working very well. He wonders if you buy a TV Digital compatible, operating without an antenna at all, with its rabbit ears, or do you need something more too?

You need an antenna (unless you have a strong signal in bulk) If rabbit ears are not cut, then you could also buy amplified antenna. http://www.antennaweb.org/aw/welcome.aspx This site should be useful to help you determine which stations you should be able to grasp – And that's good. Wal-Mart has so far is the cheapest place for me to find the antennas high definition television. There is a brand of antenna that can be placed beyond Phillip that great works (there is only one way to run cables to it). Hope I helped!

Digital Holidays – Sharp Aquos 52″ LCD HDTV

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Work on p90x bar iron gym?

I'm trying to save money because they did not really enough to go to and I wonder if I can choose, but the gym iron bar instead of Tony … is so effective?

Yes, it works very well. Tony's version is just another way for them to recover their money.

IRON GYM COMMERCIAL

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Council of the pump can be adapted for use resistance bands instead of weights?

I have recurring problems with my wrist, elbow and shoulder joints and find free or machine weights compounded my problems, but overall I'm comfortable using resistance bands or tubes. I would like to join the gym and do Body Pump again (and other classes), but would need to use bands instead of weights. Does anyone know if this can be done. Thank you in advance for any help anyone can give. Cheers Sharon

No hold and use weights.

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How tax relief for washing towels at home because I am self-employed?

He spoke of self-help Online assesment and they said it needs to determine how your machine uses water and electricity for washing towels work and then work with the value of your utility bill?

If you have a cleaning company and then take your taxadvisor on this ………….

The World’s Fastest Workout Video!!!

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