So today then I got up early…

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So despite the doom and gloom from @jinkystevens I made it out of bed in time to make it to the early Saturday session. @8am, indeed, 8am. I cant remember when I last got up that early on a Saturday. Madness I tell you.

4 laps of 5 exercises of 30 seconds on and 10 seconds rest (or was it 20?). New for this session, the bear crawl, that didnt go well and ab grabs which prooved to be impossible with the lack of core strength. I quickly modified to sit ups and managed some.

I was pleased mind you, that hot hands were done in proper plank position on toes which was good for me, having been knees down before now.

I am tired mind you and can feel bed calling, and its only 845….

Night all

One fitness test, half a session, a full session, and spinach

So half way through a working week and 2 fitness sessions complete. The minimum commitment is 3 per week, so on track to achieve. It’s a bugger the length of travel to work which means its only the late session or really early thats open for me. I would add tonights session was hard work, as attested to by the sweat running down my legs.

The eating is going ok too, even if todays 11’s and 2’s of nuts isnt floating the boat as it were. Soup today, and tomorrow its ham and avocado day. Still not sure about post touch rugby food but I’ve asked the question.

Next session will have to be Saturday morning, and an early start…..

Wish me luck….

As an image, i thought this apt:

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Eat lean, eat clean, eat exspenively!

stick_figure_shopping_cart_300_clr_7277Today I went shopping at Sainsbury, but other supermarkets are available with the aim of eating clean and lean. A few items where new to the pallet and needed more consideration, but hey ho. Tomorrow breakfast is bacon and spinach, I will let you know how I get on…..

I also made soup for lunches and its cooking away nicely now.

 

So then on to the academy, and fitness, oh and detox….

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So as part of the fitness academy which starts Monday, there is a greater focus on food and nutrition. It starts with a detox, and its out with lots and in with others. As part of my planning, I did try some of the food items, such as turkey and fish as these are things that currently are largely missing from the diet.

I wont be a liar either, this weekend has been a blow out as i’ve enjoyed eating “bad” things, which will be off the menu for the next 6 weeks.

 

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It all sounds a little regimented  and i suppose it is, but its not weighed and counted. As much veg with lots of protein etc as needed. Tomorrow shall be shopping…..

 

 

So tell me where it hurts….

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Two taster sessions complete and my word the second was very different from the first!  But I survived, but where does it hurt? Well after the first time and all the talk of DOMS it was always going to be thighs that caused the issues and true to form it was. Over the past day or so, they’ve gotten tighter and tighter but walking was ok. Downstairs walking, however was a different idea.

I changed my plan for tonight’s gym attire so that more compression was included in the outfit to try to hold ones self together. Now? In bed? feel ok in all fairness, but not sure how they thighs will feel in the morning.  Touch rugby tomorrow night too so who knows…..

Hey ho…. onwards…

 

 

DOMS

Delayed onset muscle soreness

From Wikipedia, the free encyclopedia

Delayed onset muscle soreness (DOMS), also called muscle fever, is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise.

The soreness is felt most strongly 24 to 72 hours after the exercise.[1]:63 It is thought to be caused by eccentric (lengthening) exercise, which causes microtrauma to the muscle fibers. After such exercise, the muscle adapts rapidly to prevent muscle damage, and thereby soreness, if the exercise is repeated.[1]:76

Delayed onset muscle soreness is one symptom of exercise-induced muscle damage. The other is acute muscle soreness, which appears during and immediately after exercise.

Characteristics[edit]

The soreness is perceived as a dull, aching pain in the affected muscle, often combined with tenderness and stiffness. The pain is typically felt only when the muscle is stretched, contracted or put under pressure, not when it is at rest.[1]:63 This tenderness, a characteristic symptom of DOMS, is also referred to as “muscular mechanical hyperalgesia“.[2]

Although there is variance among exercises and individuals, the soreness usually increases in intensity in the first 24 hours after exercise. It peaks from 24 to 72 hours, then subsides and disappears up to seven days after exercise.[1]:63

Cause[edit]

The soreness is caused by eccentric exercise, that is, exercise consisting of eccentric (lengthening) contractions of the muscle. Isometric (static) exercise causes much less soreness, and concentric (shortening) exercise causes none.[1]:63

Mechanism[edit]

The mechanism of delayed onset muscle soreness is not completely understood, but the pain is ultimately thought to be a result of microtrauma – mechanical damage at a very small scale – to the muscles being exercised.

DOMS was first described in 1902 by Theodore Hough,[3] who concluded that this kind of soreness is “fundamentally the result of ruptures within the muscle”.[1]:63 According to this “muscle damage” theory of DOMS, these ruptures are microscopic lesions at the Z-line of the muscle sarcomere.[4] The soreness has been attributed to the increased tension force and muscle lengthening from eccentric exercise.[5] This may cause the actin and myosin cross-bridges to separate prior to relaxation, ultimately causing greater tension on the remaining active motor units.[5] This increases the risk of broadening, smearing, and damage to the sarcomere. When microtrauma occurs to these structures, nociceptors(pain receptors) within muscle connective tissues are stimulated and cause the sensation of pain.[6]

Another explanation for the pain associated with DOMS is the “enzyme efflux” theory. Following microtrauma, calcium that is normally stored in the sarcoplasmic reticulumaccumulates in the damaged muscles. Cellular respiration is inhibited and ATP needed to actively transport calcium back into the sarcoplasmic reticulum is also slowed. This accumulation of calcium may activate proteases and phospholipases which in turn break down and degenerate muscle protein.[7] This causes inflammation, and in turn pain due to the accumulation of histamines, prostaglandins, and potassium.[6][8]

An earlier theory posited that DOMS is connected to the build-up of lactic acid in the blood, which was thought to continue being produced following exercise. This build-up of lactic acid was thought to be a toxic metabolic waste product that caused the perception of pain at a delayed stage. This theory has been largely rejected, as concentric contractions which also produce lactic acid have been unable to cause DOMS.[4] Additionally, lactic acid is known from multiple studies to return to normal levels within one hour of exercise, and therefore cannot cause the pain that occurs much later.[6]

Relation to other effects[edit]

Although delayed onset muscle soreness is a symptom associated with muscle damage, its magnitude does not necessarily reflect the magnitude of muscle damage.[1]:66-67

Soreness is one of the temporary changes caused in muscles by unaccustomed eccentric exercise. Other such changes include decreased muscle strength, reduced range of motion, and muscle swelling.[1]:66 It has been shown, however, that these changes develop independently in time from one another and that the soreness is therefore not the cause of the reduction in muscle function.[1]:66

Possible function as a warning sign[edit]

Soreness might conceivably serve as a warning to reduce muscle activity so as to prevent further injury. However, further activity temporarily alleviates the soreness, even though it causes more pain initially. Continued use of the sore muscle also has no adverse effect on recovery from soreness and does not exacerbate muscle damage.[1]:68 It is therefore unlikely that soreness is in fact a warning sign not to use the affected muscle.[1]:68

Repeated-bout effect[edit]

After performing an unaccustomed eccentric exercise and exhibiting severe soreness, the muscle rapidly adapts to reduce further damage from the same exercise. This is called the “repeated-bout effect”.[9]

As a result of this effect, not only is the soreness reduced, but other indicators of muscle damage, such as swelling, reduced strength and reduced range of motion, are also more quickly recovered from. The effect is mostly, but not wholly, specific to the exercised muscle: experiments have shown that some of the protective effect is also conferred on other muscles.[1]:69

The magnitude of the effect is subject to many variations, depending for instance on the time between bouts, the number and length of eccentric contractions and the exercise mode. It also varies between people and between indicators of muscle damage.[1]:69 Generally, though, the protective effect lasts for at least several weeks. It seems to gradually decrease as time between bouts increases, and is undetectable after about one year.[1]:70

The first bout does not need to be as intense as the subsequent bouts in order to confer at least some protection against soreness. For instance, eccentric exercise performed at 40% of maximal strength has been shown to confer a protection of 20 to 60% from muscle damage incurred by a 100% strength exercise two to three weeks later.[1]:73 Also, the repeated-bout effect appears even after a relatively small number of contractions, possibly as few as two. In one study, a first bout of 10, 20 or 50 contractions provided equal protection for a second bout of 50 contractions three weeks later.[1]:70

The reason for the protective effect is not yet understood. A number of possible mechanisms, which may complement one another, have been proposed. These include neural adaptations (improved use and control of the muscle by the nervous system), mechanical adaptations (increased muscle stiffness or muscle support tissue), and cellular adaptations (adaptation to inflammatory response and increased protein synthesis, among others).[1]:74

Prevention[edit]

Delayed onset muscle soreness can be reduced or prevented by gradually increasing the intensity of a new exercise program,[10]:112 thereby taking advantage of the repeated-bout effect.

Soreness can theoretically be avoided by limiting exercise to concentric and isometric contractions.[10]:112 But eccentric contractions in some muscles are normally unavoidable during exercise, especially when muscles are fatigued.[1]:63 Limiting the length of eccentric muscle extensions during exercise may afford some protection against soreness, but this may also not be practical depending on the mode of exercise. A study comparing arm muscle training at different starting lengths found that training at the short length reduced muscle damage indicators by about 50% compared to the long length, but this effect was not found in leg muscles.[1]:71

Static stretching or warming up the muscles does not prevent soreness.[11][12] Overstretching can by itself cause soreness.

The use of correctly fitted, medical-grade, graduated compression garments such as socks and calf sleeves during the workout can reduce muscle oscillation and thus some of the micro-tears that contribute to DOMS.[13] Proper nutrition to manage electrolytes and glycogen before and after exertion has also been proposed as a way to ease soreness.[14][15]Consuming more vitamin C may not prevent soreness.[16]

Treatment[edit]

The soreness usually disappears within about 72 hours after appearing. If treatment is desired, any measure that increases blood flow to the muscle, such as low-intensity activity, massage, hot baths, or a sauna visit may help somewhat.[10]:112 Immersion in cool or icy water, an occasionally recommended remedy, was found to be ineffective in alleviating DOMS in one 2011 study,[17] but effective in another.[18]

Counterintuitively, continued exercise may temporarily suppress the soreness. Exercise increases pain thresholds and pain tolerance. This effect, called exercise-induced analgesia, is known to occur in endurance training (running, cycling, swimming), but little is known about whether it also occurs in resistance training. There are claims in the literature that exercising sore muscles appears to be the best way to reduce or eliminate the soreness, but this has not yet been systematically investigated.<[1]:62-63

First bootcamp/fitness academy

running_on_treadmill_400_clr_1968So tonight saw me attend the first fitness academy or boot camp as you may call it , and there wasn’t a treadmill in sight. Care of the blacksheep fitness academy in south shields, a gentle introduction to different exercises and technique. Who would have thought fake skipping (I couldnt manage a rope) would be such a killer. I may have gone to high, to fast and too hard. I acquired a lovely bit cramp in the right thigh.

2nd taster session is this Wednesday evening, so it will be interesting to see how it feels, how it hurts etc.

And of course, one wonders how tomorrow will feel…..

 

Cheers

 

Steve

 

Data, I love Data, its infroms, it educates, it distracts…

So a Fitbit charge has been with me for almost a week now, and its made lots of data…

Fitbit Dashboard

 

SO this is what today looks like along with a summary of the week so far. We’ve got steps (the main point of it!)  Exercise summary which is a link to Endomondo on the phone, sleeping time, and calories burned. You can see active minutes (a walk to hair dressers and back)  and its showing 8 flights of stairs so far. A A bit of a summary for the week, and not enough water drank! I’ve blurred the weight bar, is it was a guess, and will check out the weight this week when i scare myself.

 

So what is the data telling me? Well i can do the 10000 steps minimum when i try and walking at work at lunch is a necessary 15/20 minute task to add 2000 or 3000 steps. The busy night was touch rugby and an extra 2 miles covered (just about) in the 45 minutes of active time.

Is the data helping? well yes , it made me walk all week, and today it made me walk to hair cut and back adding 2 miles so success all round.

I am also enjoying the challenges you can do V friends having won the work out weekly, but assuming I shall fail the weekend one, as Chris went to gym and Gareth went for a hotdog at ikea.

All this data is making me tired, so now ? rest….