Wednesday, August 5, 2009

Ouch My Legs!

Sniff, sneeze, cough, cough, sniff. Those are the sounds i have been making for almost a week now. Dumb. This cold/flu thing I came down with last Thursday is hanging around! Luckily I do have a bit more energy today, adn I had a bit more last night. Good thing, becasue I had a super full spin class counting on me! We did a KILLER workout in class, and my legs are a bit sore today.
Speaking of muscle soreness, here is an educational tidbit for you. There is so much false info out there in what "delayed onset muscle soreness" really is, i htought I should fill you in.
The soreness that appears out of nowhere 1 to 2 days after a workout is actually tiny little microscopic tears in your muscles. The pain comes from that inflammation, and your body trying to heal it. That is why if you will move those muscles the day after a workout, your muscle soreness won't be as bad, and will go away sooner. Increasing the circulation to that area can actually speed healing by delivering more oxegyn and nutrients, and removing waste.
Did you know that the eccentric portion ( or the "lowering phase") of an exercise is what causes the damage to tissue, creating those microscopic tears? So if you want to really feel your workout the next day, try concentrating on "Negatives", or slowing down that eccentric phase. Try taking twice as long to lower the weight as you did to lift it. For a quad shredding workout, try this!

  • Leg extension on machine, 3 sets x 12 reps @ 60 lbs ( concentrating on lowering portion)

  • Walking lunges with 20 lb dumbells in each hand, 3 sets x 20 reps

  • High bar back squats with a 45 lb power bar, 3 sets x 12 reps
  • Bench step ups with 10 lb dumbells in each hand, or load on shoulders to stress spine, 3 sets x 10 reps on each leg

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