Submitted
Articles |
Exercise
and Training Articles
|
|
|
|
Pay
Attention to Pain and Soreness
By Chad Tackett, President of GHF
When any workout or specific exercise causes you pain,
pay attention. Knowing how to react can help you avoid a
serious injury. Strength 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 microscopic 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.
This microtrauma may sound harmful but is in fact the natural
response of your muscles when they experience work. This
is the primary reason it is so important that you get enough
rest between specific muscle workouts. 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, bigger, and more firm.
|
|
|
|
|
BB4U
Newsletter |
|
|
Creatine
Report |
|
|
Submit
Your Article |
Submit
your articles to BodybuildingForYou!
- Receive free publicity
- Help thousands of others, and
- Have your articles read by tens of thousands of readers! >>
Learn More Here |
|
Back
Pain & Sciatica Treatment
|
|
Pete Sisco's
Maximum Strength
|
|
Support BB4U!
Make a donation
by paypal to help support BB4U to continue providing you
with top notch reviews and articles. Thank you!
|
| |
|
|
|
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.
Muscle 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:
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.
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.
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.
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.
- Rest: When you are hurt, stop your
workout immediately and take weight off the affected area.
- 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.
- Compress: Wrap the injured area in
a snug, but not tight, elastic bandage.
- 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. Good
luck: I hope you enjoy all the wonderful benefits of a
safe and effective strength training program.
>>
Click here for the Global Health and Fitness Program
>> Click here for a free 2 week workout plan with 27 essential exercises for strength training e-book from Global Fitness
|
|
|
|
|
BB4U Recommends: Pete Sisco's Maximum Strength |
Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.
In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:
- 51.3% increase static strength
- 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
|
|
- 34.3% increase in ten-rep max in full range of motion! (see above)
- gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
- gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
- lost 4.9 pounds of fat & lost 0.4 inches on waist
Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.
>> Click here for Pete Sisco's Maximum Strength Program << |
|
|
About Global Health and Fitness
Want to finally achieve your fitness goals? Global-Fitness.com provides you with customized exercise and diet plans, hundreds
of exercise instructions and video demonstrations, fitness
tracking software, personal expert advice from 30 world-renowned
fitness, medical, and nutrition experts, FREE calorie, fat,
protein, and carb calculators, and much more!
Global-Fitness.com has helped thousands of men and women of all ages, fitness
levels, and backgrounds to look, feel, and perform at their
very best! Whether you are a beginner or advanced, they'll
help you avoid the common mistakes that waste your time,
teach you techniques for making your routine much more effective,
and guide you step-by-step to achieving new results again
and again!
>>
Click here for the Global Health and Fitness Program
|
|
|
|
|
Bowflex Home Gym |
|
Bowflex Ultimate Home Gym
The Bowflex Ultimate 2 Home Gym is a total-body solution that delivers everything you could possibly imagine for great fitness results. It offers 95 exercises and includes a lat tower, leg extension/leg curl station, preacher curl attachment, integrated squat station and more.
Click here for the BowFlex Ultimate 2 |
|
Bowflex Revolution Home Gym
The Bowflex Revolution home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more
Click here for the Bowflex Revolution |
|
|
|
|
|
|
|
|
|
|
|
|
|
Bodybuilding Revealed by Will Brink
Discover Exactly How You Can Gain Serious Lean Muscle. Discover facts on muscle building diet
tips & bodybuilding supplements told from Will Brink
- a respected authority in bodybuilding. |
- Learn about diet and nutrition
for maximum growth
- Find out what supplements truly work
and which are just a waste of money
- Learn tested training routines for
successful workouts
>>
Click here for Will Brink's Bodybuilding Revealed |
|
|
|
| |
|
|
|
