Fitness Savant

Delayed Onset Muscle Soreness (DOMS): The pain and discomfort associated with DOMS typically peaks 24-48 hours after an exercise bout, and resolves within 96 hours.  (http://www.unm.edu/~lkravitz/Article%20folder/domos.html)

Really, I like to consider it the pain that takes my mind off  the jiggly bits! LOL! Really! I mean, when you have DOMS in the quads 2 days after doing sixty 45 pound squats it sort of takes away any other sensations! So, think of working out this way: If you workout and get DOMS, then you won’t feel so fat (or much of anything else for that matter) because you’ll be too busy concetrating on those screaming muscles.

Yeah, that’s it. I’m now considering DOMS a mind trick. LOL!

Many people are looking for the best overall exercises. If I was to select the best single exercise if you could only pick one, then it would be the Leg Squat. Squats are an excellent lower body exercise that hit the largest muscles in your body which includes glutes, hamstrings, quads, and calves. Working your largest muscle groups helps you begin the body composition transformation that reduces fat % and builds toned muscles. Find an Exercise Ball, lean against it with your back while your head is straight and looking forward. Feet should be shoulder width apart. With a smooth and steady sitting motion, bend at the hips, and move your body downward till your legs are bent at a 90 degree angle. Pause for one second keeping the muscles in your lower body contracted, and then move slowly back up into the standing upright position. Repeat this movement at least 12-15 times. Make sure you keep the fitness ball resting in your lower back area for support, and stay very upright with your back while looking straight forward and not down at your feet.

Exercise of the day: Ball Bottoms-Up Advanced – The Ball Bottoms-Up Advanced version provides even more challenge in developing your glutes as you use your exercise ball for stability.
Click Here to see it in action!
Click here to Get Your GoFit Exercise Ball to Build a New Body Today!

Fitness Gear: Core Performance Golf DVD

I have been away from the gym now for nearly two weeks, and I am going stir crazy.  The week before the surgery, I strained my back doing lever squats by being too ambitious with the weight. For the past week, I have been recovering from mouth surgery which has had a longer lasting effect than I originally anticipated. The dentist said no workouts for 3 – 4 days; my body says maybe this weekend.

Warming Up

I thought this would be an excellent opportunity to discuss injuries and recovery, especially since I am one of the worst offenders. Let’s start with my back. I hadn’t been lifting regularly all summer, so logically I should not have thrown 145# on the machine. Knowing that I am capable of heavy squatting my ego won. I loaded up the machine, did one full set, then on my second squat in the second set I felt it. TWANG!!!!!! In the left lumbar region I experienced a little twinge that by the time I made it back to the office had become a major pain.  Several friends reminded me that this was my 3rd back injury from squats, and one wonderful friend in particular extracted a promise from me to drop them from my routine. 

A few days later I had my mouth surgery on Thursday. The dentist had said I could return to work the next day, so I did. By 10:00 I couldn’t take it anymore and had to leave.  Saturday I hosted a Tupperware party and spent the rest of the afternoon shopping for a trumpet. Sunday I rested, then started all the madness again on Monday. I still have a little pain, and I’ve finally been sleeping again. Next year, when the insurance re-starts, I have to do this again on the left side, so I now know that I will have to take some time off from everything in order to recover better and faster. I did way too much too fast, and I believe it has had a detrimental effect on my recovery.

The lessons learned are just common sense. Slow it down. Listen  to your body and the doctor. Don’t let your ego overrun your brain. Because of the surgery I was forced to stay out of the gym much less do any activities. At first I was so mad, then after talking with a fellow personal trainer was convinced it’s ok to take the time. What if I had gone right back to the gym while on medication that makes me drowsy? What if I had gone back right after hurting my back? The consequences far outweigh the temporary inconvenience of missing your workouts. A back injury is for life, and I could have hurt it so bad that I couldn’t work. Passing out while under the iron could literally kill me. All this I learned because of my teeth that I neglected too long and now am having to endure this horrible ordeal of bone replacement. So, don’t neglect or ignore your health. It literally could be your life.  Please take a look at the links below for more information.

Squat Safety

Resistance Training & Injury Prevention