pinoyathletics.com

Revision 2, Merged

After reviewing for the job interview i didnt sleep at all as i had too much on my mind Tuesday night. After the job interview i did my usual weds gym session of front squats, as im focussing on 400s im doing high reps. 45×15, 50×15, 55×15, 60×15, 65×15. I had to chuck on my headset to some good sounds to get me through the last two sets. Also i made sure i had longer rests, i usually only have a minute or 2 between each set but i took around 6-8 mins as I hadn’t slept the night before to allow adequate recovery and made sure i was drinking plenty of water. Anyway i followed the directions from the below article, and even though i woke up sore after an 11 hour sleep on Thursday i was still able to complete a 2×60,2×80,2×100 session at the track and finish with a 43.4 350 (the 250-350 was faster than the 150-250) segment.

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This article below high lights how important it is to recuperate tired muscles.

Sore muscles are a part of getting back on that exercise train. Increasing  physical activity and exercise will naturally stress and fatigue your muscles.  Soreness means your body is adapting to the activity and building strength.  Fortunately, there are some simple ways to reduce the discomfort of exercised  muscles.

Read the Full Article Here

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NB.

1) When adding ice make sure to put it in a seal bag or if not possible a plastic bag. It should never be applied directly to skin as it can cause burn and cause muscles to take longer to heal. The bag should be tied tight with a towel as the compression element is just as important as the ice itself.

2) Ice should always be applied first for 48 hours or until swelling subsides then moist heat should be applied.

6) Some people have intolerance to Ibuprofen and anti-inflams best to check with the doctor first.

Read the tip below in the linked article.

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This tape can help prevent and accelerate recovery of muscles.

Kinesio Tape

Home Remedies For Muscle Spasms And Cramps

By Nicola Kennedy

From Healthguidance.org

One of the easiest ways to deal with muscle spasm is to have a hot bath or shower. You can also do some simple stretch exercises. This will improve blood circulation and help the connective tissue around the muscles. Before you pump up those muscles, hit the showers, it would prevent any occurrence of muscle spasm.

Muscle spasm mainly happens due to calcium deficiency, so include calcium in your diet. You can find good source of calcium in low-fat dairy products such as yoghurt, skim milk and ricotta cheese. Before eating and drinking calcium rich diet, consult your doctor.

If you are prone to muscle spasms it may be because of the acids that interfere with the body’s ability to absorb calcium. Lessen the intake of acidic foods like tomatoes and vinegar. Inadequate supply of potassium to your body is another reason for muscle spasms. Increase your intake of potassium, eat good amount of bananas, potatoes, soya flour, bran wheat, ready-to-eat apricots, tomato puree and such.

Read the full article here

Related articles

• Leg Cramps and Cycling (livingstrongandhappy.blogspot.com)
• Friday Fit Tip: Should You Workout When You’re Sore? (befitwithkristen.com)
• How to Simply Erase Sore Muscles (doctorshealthpress.com)
• Sore Muscles? How Foam Rolling Can Help (washingtonian.com)
• 6 Foods That Prevent Muscle Soreness (washingtonian.com)