“Nothing is impossible.”
-Master Tao Porchon-Lynch
-Master Tao Porchon-Lynch
Delayed onset muscle soreness (DOMS) is a specific type of discomfort in the muscles. It was previously believed that a “build up” of lactic acid in the muscles was responsible for DOMS. However, research now shows that lactic acid is removed from muscles within an hour after exercise.
More recent studies demonstrate that physical activity beyond the current ability of muscles to meet the demand result in a type of trauma to muscle fibers themselves. This overload creates “microtears” in the muscle fibers. It is characterized by increased
plasma enzyme activity.
DOMS typically increases during the first 24 hours after activity and peaks at about 48 hours. During that time, the muscle fibers then repair themselves by increasing in size and becoming stronger. As your body adapts to new levels of physical activity, you will notice that DOMS is less frequent, but your strength, stamina, and flexibility all are improving. To optimize the results of physical activity and reduce injury risk, take exceptional care to optimize your nutrition and rest.
As you become more physically activity, you will learn to attend to and differentiate the sensations you experience during and after physical activity. You can be assured that DOMS is not associated with long term muscle damage or reduction in function. However, do contact your health care provider immediately if you experience:
…any exercise that increases muscle strength and stamina. Stronger muscles that can sustain activity are crucial for successful aging. Strength and stamina increase our resiliency in meeting the daily demands of life.
All of you! Think about the parts of your body you use most frequently during the day:
Our bodies thrive on variety, and variety in exercise can keep physical activity fresh, even exciting. Our brains enjoy variety, too, and will develop new neurons whenever we are learning new things. Known as neurogenesis, this is an ongoing process that occurs throughout life
This is great news if you are not physically active now. It is all right to start with low intensity resistance training. The important thing is that you get active in a meaningful way so you can stay active and gain strength and stamina.
The ACSM suggests you complete at least two full sets of resistance exercises with repetitions that are appropriate for your current status and for your personal goals.
In the next few days, visit a fitness facility or two. You will likely get a tour and certainly a sales pitch. Learn about programs and staff focusing on the specific needs of older adults. Ask for a complimentary pass for several days to try out the classes and meet with a responsive personal trainer. Hang out for a couple of hours to get a feel for how the staff and members behave. HAVE FUN!!
Next post covers muscle phenomenon known as “delayed onset muscle soreness”. After that follows details of developing a resistance training program.
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