It is so painful that it is sure that this thing begins deeply to their bones, But the real main cause of this soreness and stiffness is because of the muscles and connective tissues and not really from the bones or joints. This is based on the research studies at the Johns Hopkins Medical School.
The frictional resistance that was generated by the two surfaces of two rubbing bones that are in the joints is negligible, even in joints damaged by arthritis.
Flexibility is the medical term used to describe the range of a joint’s motion from full movement in one direction to full movement in the other. The greater the range of movement, the more flexible the joint.
If you bend forward at the hips and touch your toes with your fingertips, you have good flexibility, or range of motion of the hip joints. But can you bend over easily with a minimal expenditure of energy and force? The exertion required to flex a joint is just as important as its range of possible motion.
Different factors limit the flexibility and ease of movement in different joints and muscles. In the elbow and knee, the bony structure itself sets a definite limit. In other joints, such as the ankle, hip, and back, the soft tissue—muscle and connective tissue—limit the motion range.
The problem of inflexible joints and muscles is similar to the difficulty of opening and closing a gate because of a rarely used and rusty hinge that has become balky.
Hence, if people do not regularly move their muscles and joints through their full ranges of motion, they lose some of their potential. That is why when these people will try to move a joint after a long period of inactivity, they feel pain, and that discourages further use
What happens next is that the muscles become shortened with prolonged disuse and produces spasms and cramps that can be irritating and extremely painful. The immobilization of muscles, as researchers have demonstrated with laboratory animals, brings about biochemical changes in the tissue.
However, other factors trigger sore muscles. Here are some of them:
1. Too much exercise
Have you always believed on the saying, “No pain, no gain?” If you do, then, it is not so surprising if you have already experienced sore muscles.
The problem with most people is that they exercise too much thinking that it is the fastest and the surest way to lose weight. Until they ache, they tend to ignore their muscles and connective tissue, even though they are what quite literally holds the body together.
2. Aging and inactivity
Connective tissue binds muscle to bone by tendons, binds bone to bone by ligaments, and covers and unites muscles with sheaths called fasciae. With age, the tendons, ligaments, and fasciae become less extensible. The tendons, with their densely packed fibers, are the most difficult to stretch. The easiest are the fasciae. But if they are not stretched to improve joint mobility, the fasciae shorten, placing undue pressure on the nerve pathways in the muscle fasciae. Many aches and pains are the result of nerve impulses traveling along these pressured pathways.
3. Immobility
Sore muscles or muscle pain can be excruciating, owing to the body’s reaction to a cramp or ache. In this reaction, called the splinting reflex, the body automatically immobilizes a sore muscle by making it contract. Thus, a sore muscle can set off a vicious cycle pain.
First, an unused muscle becomes sore from exercise or being held in an unusual position. The body then responds with the splinting reflex, shortening the connective tissue around the muscle. This cause more pain, and eventually the whole area is aching. One of the most common sites for this problem is the lower back.
4. Spasm theory
In the physiology laboratory at the University of Southern California, some people have set out to learn more about this cycle of pain.
Using some device, they measured electrical activity in the muscles. The researchers knew that normal, well-relaxed muscles produce no electrical activity, whereas, muscles that are not fully relaxed show considerable activity.
In one experiment, the researchers measured these electrical signals in the muscles of persons with athletic injuries, first with the muscle immobilized, and then, after the muscle had been stretched.
In almost every case, exercises that stretched or lengthened the muscle diminished electrical activity and relieved pain, either totally or partially.
These experiments led to the “spasm theory,” an explanation of the development and persistence of muscle pain in the absence of any obvious cause, such as traumatic injury.
According to this theory, a muscle that is overworked or used in a strange position becomes fatigued and as a result, sore muscles.
Hence, it is extremely important to know the limitations and capacity of the muscles in order to avoid sore muscles. This goes to show that there is no truth in the saying, “No pain, no gain.” What matters most is on how people stay fit by exercising regularly at a normal range than once rarely but on a rigid routine.
The act of extending to the fullest length of your body is called stretching. It involves training or stretching your limbs. Actually, stretching is very easy. You usually do it in you daily activities. You can do it anywhere, anyplace ant anytime,no matter how old or young you are.
Our muscles tightens as we aged. Range of our joint movements can be reduces. It hinders our lifestyle. that's why as we age we became less flexible. So stretching everyday or doing it regularly can be a very big factor in our health. Stretching doesn't require much of your time, It can be done daily.
Training with almost all kinds of sports is incomplete without stretching. It is usually at the beginning of every training. One of the most popular stretching in training would be the sit and reach. wherein your on a sitting position and trying to reach your foot with their hand. It is usually done for ten minutes. Just enough time to move or flex our muscles. Experts doesn't agree if you go beyond ten minutes, they say it will wear out your body not good for a game.
So what are the powerful benefits of stretching?
1. Stretching prevents injury, injury to joints, muscles and tendons. When your muscles are well flexed. They are definitely in good working order. Helps to recover fast and soreness are decreased. Lesser probability of being injured.
2. The range of one's movements increases if you stretch and exercise regularly, helping the limbs and the joints move. It helps prevents injury.
3. Your ability to perform increase as well, You can perform better and or do more things, you can jump higher without the pain, run faster or even swim with grace.
4. Stretching enhances your energy. Moving more means more energy and more energy means more or a lot of things that you can do.And being aware that you can do a lot of things can result to positive things.
5. Our cholesterol can also reduced by doing stretching. Yoga is one of the prolonged the exercise that can help reduce cholesterol, with proper and balanced diet this is very effective.
So stretch everyday, Don't just sit in front of your computer for hours. Stretch! Add it to your day to day routines,. It doesn't require much of your time. So Let's stretch our way to good health
First of all, the best way to get your best nutrition is through eating the right diet. There are certain aspects of the vitamins and minerals that go along with food that just can’t be found in the supplements. It is always best to eat as well as you can. However, if for some reason you aren’t able to get all of the needed vitamins and minerals, it is better to have them via vitamin supplements than to have none at all.
For bodybuilders, it is important to remember that you are doing great work on your body, and this work is causing you to become stronger. However, as you increase in your ability to lift things and as you increase in the strength of your muscles, you are going to need more vitamins and minerals, as well as more energy, in order to use these enhanced muscles.
You should not start bodybuilding before you have talked to a doctor or a nutritionist about what you should do to make sure that your body can maintain the muscles that it has. If you are not able to consume enough of the foods that have the right vitamins, you are going to need to take supplements. This is because it is extremely important that you have enough of the right things if you are going to be bodybuilding. If you are building your muscles and not feeding your body properly, there is not going to be anything left over to keep you healthy as well as strong. Vitamins help to build you immune system, make hormones, and much more.
Many times it is a good idea to go on a general multivitamin if you are going to be working out and working hard on your body. This is a good idea because as you work out you are burning energy that your body would otherwise use to protect itself. Your immune system might be very compromised as you work out, so you should try to do whatever you can to make sure that you are getting the correct vitamins and minerals that your immune system needs to function correctly. Do not be afraid to talk to your doctor about what you can do to make sure you are putting the right things into your body at all times.
The shoulder strap of your bra keeps falling off in the middle of an important business meeting. You're all set for a relaxing bath when you undress and find deep red marks on your shoulders and around your breast. You've been fixing yourself in front of the mirror for hours for a hot date when, on a last minute check, you see unflattering "breast bulges" on the side of your dress. Two words: Embarrassing, annoying. One reason: you're wearing the wrong size of Bra.
Health Risk = Global surveys shows that 75 percent of women are actually wearing the wrong size of Bras. Wearing Ill fitting Bras could cause pain in the neck, shoulders and back, which could eventually lead to a more serious muscle-wasting weakness.
An alarming number of women are wearing a Bra which is too tight, This can cause headaches, tingling in the arms, back ache and poor posture. A smaller number tend to go for a Bra that is too big is not supportive around the chest a it should be. Breast without the adequate support could result in irreversible sagging, especially in women who exercise regularly. The female breasts are fragile. They rest upon the pectoral muscles and are held only by non-elastic bands called Cooper's ligaments that can act as anchors and support the breasts. A properly fitting bra supports the ligaments in the breasts to prevent them from over stretching.
Most women wear the wrong size of bra because they think their bra size doesn't change over time. It does. Some factors that can change w omen's bust size are weight loss, or gain, menstrual period, pregnancy and breast feeding or menopause. Experts recommend measuring your bust at least every two years. Take time to choose your bras carefully.
Last night I was video hopping on youtube trying to find a nice workout video, when a video of Jim Carrey appeared on related videos, and because of curiosity. I watch the video and Its about a female gym instructor after I watch the video I can't stop laughing in front of my laptop Jim Carrey is the best. And this video of Jim Carrey (female-bodybuilder) is one funny way to build your muscle. hAhahahah! enjoy!
All of us feel tiredness specially from a busy day, but sometimes we feel we don't have the energy to do our usual activities despite a good night sleep. And sometimes we do a relaxing activity we don't feel refreshed. Fatigue or tiredness is often due to a number of causes, oftentimes to a combination of them, psychological causes like depression and stress, physical causes like over or underweight, and lifestyle habits like sleep disorder and night shift. Here are some tip to overcome tiredness and being lazy.
- Take a more comfortable lifestyle = Evaluate yourself. Take note of the things that makes you feel tired, including problems and pressures at home and at work. Discuss with your family what can be done to get over those pressures. Is it all work for you? People aren't machines, some time for yourself is necessary. Learn relaxation techniques and stress management.
- Get some enough sleep = Try to go to bed and get up more or less a the same time daily. Don't nap during the day so that when bedtime comes, you'll be drowsy. Don't focus on your inability to sleep. Try to have a bedtime ritual that will signal your body to sleep, such as reading a boring book or listening to slow music. Of course, your room or bed should be comfortable.
- Do your best to achieve your ideal body weight = For the obese, weight loss should be gradual around two to five pounds a month. Don't go go on a crash diet. A balanced diet with less calories per day is best. Exercise is a healthy way to lose weight. Thin people must build body mass by increasing calorie intake. Gaining muscle strength is important.
- Exercise regularly = Convince yourself to exercise. If you have been a lazy boy or a couch potato the past several months, start with 15 minutes of walking a a faster face than usual at least four times a week but preferably daily. In time, increase your speed and prolong the duration to 30 minutes. Other forms of aerobic activity = treadmill walking, biking, dancing, swimming, basketball and other sports will also help.
- Consult your doctor = if still tiredness persists, your doctor can check if you are suffering from depression or other psychological, physical, and medical conditions.
Everybody wants to have a better body or a physically fit body cause having a better body can really affects our health and the way we live. Here are some better body quick tip, to get you started and get more for less.
Better body quick tip # 1. - Physical activity need not to be fancy. It can be as simple as gardening, walking the dog, doing housework, or strolling around the mall. Join a local fitness canter where you can develop a regular exercise routine, and enjoy meeting new people as well.
Better body quick tip # 2. - Exercise works on our cardiovascular strength, muscle endurance, muscle strength, flexibility, and body composition. You'll need a combination of exercises to work on all these components, not just one.
Better body quick tip # 3. - If just starting an exercise program, do your workouts late afternoon or early evening, when muscles and joints are most flexible. You'll cut the risk of injury and of possible heart problems. Once you've gained strength and fitness, pick any convenient time.
Better body quick tip # 4. - It is safe to work out when you have a cold? Yes! light exercise is OK if symptoms are limited to above your neck.
Better body quick tip # 5. - See a doctor first before you start running. Running may be risky to those with heart problems and hypertension. Also, it's not recommended to people prone to sprains.
Better body quick tip # 6. - If you have a pain in the ball of your foot, choose a shoe with stiff, thick sole. If the shoe is too flexible, you'll put pressure on your forefoot every time you take a step.
Better body quick tip # 7. - Want more energy? Take 10 deep breaths every morning, pushing your stomach out as you breathe in. Repeat in the evening. You'll increase lung capacity (and relieve stress).
Warm up before hitting the gym or exercise is important. It is necessary to warm up before training to prepare the body for the stress ahead of it. By warming up you increase the blood circulation.
The main thing is that the warm up prepares the body for what is to come. Just as an example a cold muscle can´t lift as much as a properly warmed up muscle. Here are some list of warm up activities that may help you throughout your fitness regimen.
1. If your in a gym or own a treadmill or a stationary bike, warm up for 10-20 minutes before engaging in more intensive workouts.
2. Prepare muscles using a 5 to 10 minute stretching routine.
- Head - Extend your left arm to the side at shoulder height, and then press your head towards the opposite direction using your right hand for 20 seconds. Do the same on the other side.
- Shoulder - Raise your right arm then bend your elbow behind your head. Using your left hand, grasp the right elbow and press down for 10 seconds. Repeat on the other side.
- Chest -Extend your right arm across your chest with your right hand towards your left side. From elbow, use the left hand to pres your right elbow towards your chest. Hold for 10 seconds Do the same on the left arm.
- Biceps - Extend your right arm. forward, palm up. Bend the palm downward using the the left hand and hold for 10 seconds. Duplicate the action with the left arm.
- Legs - Bend your right leg behind the left leg and hold the right foot with your left hand for 10 seconds. Repeat with the other leg.
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