Have you ever felt sore after a vigorous round of exercising or trying out a new exercise program? Then you’ve had experience with DOMS or Delayed Onset Muscle Soreness. Although commonly associated with the soreness you feel after overdoing some exercises, DOMS can also be triggered by increased intensity and pace of a physical activity. For example, if you are not used to walking for long periods but did it anyway, you are likely to experience DOMS in your leg muscles.
Characterized by muscle pain, tenderness, soreness, and gradually increasing discomfort that occurs between 24 and 48 hours after physical activity, DOMS can be a very uncomfortable condition. Some people also find it a probable excuse for not continuing with their exercise programs. Caused by the build up of lactic acid in the muscles, DOMS is a condition that can be easily managed and prevented. Here are some tips that can help you deal with DOMS and prevent it:
Wait it out. DOMS usually last from a couple of days to about a week. The soreness induced by DOMS will go away on its own. However, pain lasting for more than a week despite pain-relieving measures should be consulted with a doctor. If the pain is also severe and isolated in an specific area, get yourself checked by your doctor. You may have some broken bones or dislocated joints. Swelling and redness should also be reported.
Warm up and cool down. Warm up by doing stretches prior to doing any exercises. This helps to prime the muscle for more vigorous activities later. Stretches also help prepare your muscles by loosening them up and extending the range of their movements. Cooling down is also important after exercising to ease the build up of lactic acid in the muscles which can trigger muscle pain. Stretching, mild aerobics, deep breathing, and simple yoga are some of the most effective ways to relax the muscles.
Switch to light exercises. If DOMS is triggered by a new, high-impact exercise program, it is better to switch to light exercises until the pain subsides. DOMS usually lasts around two to five days after the activity but that is no reason to quit moving and exercising. Completely stopping any physical activity can induce a worse case of DOMS once you resume training. The best way to continue training without suffering from repeat bouts of DOMS is to gradually increase the intensity of the exercises – not stopping them entirely.
Indulge in massages. The soreness and tightness in DOMS-affected muscles can be alleviated with regular gentle massages. Gentle strokes relax the muscles and ease the tension that caused the muscle fibers to knot. These relaxation techniques can help speed up the release of the lactic acid from the muscles. Massages are also more effective if used in conjunction with heat and cold therapies.
Use NSAIDs. If you can’t bear the pain, you can benefit from using a non-steroidal anti-inflammatory drug to relieve it. Over-the-counter pain medications like ibuprofen usually work wonders for DOMS. You can get these medications at affordable prices from online pharmacies. Just be sure to consult your doctor or inform him about using the drug to ensure that it will not conflict with other medications you are using.
Showing posts with label muscle relaxant. Show all posts
Showing posts with label muscle relaxant. Show all posts
Tuesday, November 11, 2008
Thursday, June 19, 2008
Refreshing Summer Diet as one of healthy lifestyle living
Diet is one of the habit of many people for their healthy lifestyle living. Summer is here and everyone is excited to wear not just their colorful flip flops but their skimpy bikinis and daring thongs to show off those hot bodies. Everyone wants to enjoy and to having muscle relaxant for there hot bodies. Speaking of hot bodies, many people are starving themselves on a wacky fad diet just to fit in those swimsuits. Come to think of it, weight loss is simply choosing healthy foods and taking in fewer calories than you burn. During summertime, it’s a lot easier to make better food choices because heavy, high-calorie dishes become less appealing. The hot season also keeps you out of the hot kitchen, that’s why.
Summer’s best foods are simply great for weight loss: they’re light and refreshing! Load up on nature’s bounty, whether fruits or veggies, which are at peak during summer. In addition to being low in calories, they are loaded with vitamins, minerals, antioxidants, and fiber.
Delight on fresh melons and berries! Savor on cucumbers, zucchini, tomatoes, beets, all those produce that abound in the garden this time of year! When it comes to fresh fruits and veggies, you can forget about portion control!
To cut your staying time in the kitchen, prepare cut-up fruits and washed greens. When you need something a bit heartier, just add rotisserie chicken, prepared soups, and pre-threaded kebabs.
Here are some picks from experts and dietitians of the best summer foods to help with weight loss:
Chilled Soups – low-calorie soups like gazpacho or cucumber-dill that contain lots of chunky vegetables are a great way to start a meal. It is filling and can make you eat less at the meal.
Watermelon – Since almost half of the watermelon is water, it’s perfect in satisfying thirst and your sweet cravings.
Who doesn’t love diving into a crisp, juicy slice of watermelon when it's hot outside?
Grilled Veggies – this summertime must-have is great even for non-vegetarians! A plate of grilled onions, bell peppers, zucchini, carrots, eggplant, asparagus, and garlic in your fridge can make a variety of healthy dishes, such as grilled vegetable and goat cheese salads, grilled vegetable pitas, and grilled vegetable, ricotta, and fresh herb pasta and frittatas.
Salads – with no recipes required, salads make for quick, healthy meals. Make sure you rinse the veggies well, toss some sliced fruits, low-fat cheese, toasted nuts with a light raspberry or vinaigrette, along with a whole-grain roll for a quick, easy meal in minutes.
Flavor your salads with herbs from the garden so you can go light on the dressing. And when adding meats or fish to your salad, think of them as an accessory to the greens, vegetables, and grains.
Low- and No-Calorie Beverages – While smoothies, sweetened specialty coffee drinks, sweetened teas and sodas all go down so easily, especially when it's hot outside, the calories add up just as easily.
Since we need to drink lots of liquids to stay cool, these refreshing drinks and treats will help you enjoy this summer without blowing your diet:
• Root Beer or Orange Dream Float. 1/2 cup vanilla frozen yogurt in 12 ounces of diet root beer or orange soda (100 calories)
• Tart Lemon Pom Spritzer. 12 ounces of lemon sparkling water mixed with the juice of 1 lemon and 1/4 cup pomegranate juice, served over ice (35 calories)
• Large Ice Skim Latte from Starbucks™ (130 calories)
• White Wine Spritzer. 5 ounces white wine mixed with 3 ounces lemon/lime seltzer water (120 calories)
Fruit-Based Desserts – Though you are on break from eating this summer, your craving are not. To replace those high-calorie desserts, opt for these naturally sweet treats that can tame the sweetest tooth:
• Grilled banana sundaes made with low-fat ice cream
• Grilled pineapple with rum and pecans
• Grilled white peaches with blackberries and honey
• Frozen, dark, sweet cherries
• A chocolate-covered frozen banana (such as Diana’s Banana™, with 130 calories)
• Frozen grapes
Summer’s best foods are simply great for weight loss: they’re light and refreshing! Load up on nature’s bounty, whether fruits or veggies, which are at peak during summer. In addition to being low in calories, they are loaded with vitamins, minerals, antioxidants, and fiber.
Delight on fresh melons and berries! Savor on cucumbers, zucchini, tomatoes, beets, all those produce that abound in the garden this time of year! When it comes to fresh fruits and veggies, you can forget about portion control!
To cut your staying time in the kitchen, prepare cut-up fruits and washed greens. When you need something a bit heartier, just add rotisserie chicken, prepared soups, and pre-threaded kebabs.
Here are some picks from experts and dietitians of the best summer foods to help with weight loss:
Chilled Soups – low-calorie soups like gazpacho or cucumber-dill that contain lots of chunky vegetables are a great way to start a meal. It is filling and can make you eat less at the meal.
Watermelon – Since almost half of the watermelon is water, it’s perfect in satisfying thirst and your sweet cravings.
Who doesn’t love diving into a crisp, juicy slice of watermelon when it's hot outside?
Grilled Veggies – this summertime must-have is great even for non-vegetarians! A plate of grilled onions, bell peppers, zucchini, carrots, eggplant, asparagus, and garlic in your fridge can make a variety of healthy dishes, such as grilled vegetable and goat cheese salads, grilled vegetable pitas, and grilled vegetable, ricotta, and fresh herb pasta and frittatas.
Salads – with no recipes required, salads make for quick, healthy meals. Make sure you rinse the veggies well, toss some sliced fruits, low-fat cheese, toasted nuts with a light raspberry or vinaigrette, along with a whole-grain roll for a quick, easy meal in minutes.
Flavor your salads with herbs from the garden so you can go light on the dressing. And when adding meats or fish to your salad, think of them as an accessory to the greens, vegetables, and grains.
Low- and No-Calorie Beverages – While smoothies, sweetened specialty coffee drinks, sweetened teas and sodas all go down so easily, especially when it's hot outside, the calories add up just as easily.
Since we need to drink lots of liquids to stay cool, these refreshing drinks and treats will help you enjoy this summer without blowing your diet:
• Root Beer or Orange Dream Float. 1/2 cup vanilla frozen yogurt in 12 ounces of diet root beer or orange soda (100 calories)
• Tart Lemon Pom Spritzer. 12 ounces of lemon sparkling water mixed with the juice of 1 lemon and 1/4 cup pomegranate juice, served over ice (35 calories)
• Large Ice Skim Latte from Starbucks™ (130 calories)
• White Wine Spritzer. 5 ounces white wine mixed with 3 ounces lemon/lime seltzer water (120 calories)
Fruit-Based Desserts – Though you are on break from eating this summer, your craving are not. To replace those high-calorie desserts, opt for these naturally sweet treats that can tame the sweetest tooth:
• Grilled banana sundaes made with low-fat ice cream
• Grilled pineapple with rum and pecans
• Grilled white peaches with blackberries and honey
• Frozen, dark, sweet cherries
• A chocolate-covered frozen banana (such as Diana’s Banana™, with 130 calories)
• Frozen grapes
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