DOMS

For those of you unfamiliar with this term, you may be asking, 'what is DOMS?'  DOMS is Delayed Onset Muscle Soreness.  It usually occurs the day after exercise, especially those beginning an exercise program or those who change their exercise routine (which should be done about every 4-6 weeks).  Subsequent training sessions are less likely to result in delayed onset muscle soreness.

DOMS is a result of muscle tissue breakdown during exercise.  Although there are other theories (lactic acid accumulation or an inflammatory response of the body), the acute structural damage of muscle tissue is most likely.  When we exercise, our muscles tissues are broken down.  Once that occurs, DOMS will set in and last about 24-48 hours after exercise, depending on duration and intensity of the exercise(s) performed.

In the past, I have made the mistake of doing too much, too soon and paid the price.  I lifted very heavy and ended up being sore for 5 days after the completion of my exercise routine.  It was so painful, I had a hard time walking and couldn't exercise for almost a week after that.  Don't make that mistake!  Start slow and gradually increase weight/intensity every 2 or 3 weeks.

What are some ways you can help treat DOMS?  While the only thing that really help with DOMS is recovery and not working the muscle group that is repairing for at least 48 hours, I would suggest using a foam roller to cool down after exercising.  Massage therapy can also help with the discomfort and swelling of DOMS.  Cryotherapy (ice packs and or ice bath) or homeopathy.

Exercise and sleep

This post is an answer to a question one of my followers had on exercise and sleep.  How much sleep does one need every night to function normally when they exercise?  Is it the same as someone who doesn't engage in regular physical activity?

Sleep is extremely vital when one exercises.  Not only is it important for everyday function, but it is more so when you exercise.  Why?  We all know that exercise and healthy eating are important for optimal health, but did you know sleep helps the body to recover form the 'stress' we put it through, especially during strenuous physical activity?  Lack of sleep can cause adverse affects and affect our workouts.  Too little can cause injury or health problems.

Now, there are many different factors that determine how much sleep one needs per night and it varies from individual to individual.  Age, gender, physical activity, health, lifestyle, work, etc. all differ for each person. Most healthy adults should get between 7 to 9 hours of sleep per night to function properly.  Keep in mind, one can sleep too much just like one can exercise too much (overtraining).  Bottom line, just don't over do it

Things to avoid to get a good nights rest are: overtraining, nicotine, caffeine & large meals before bedtime.  Any of these can affect sleep and our next day's ability to function optimally.

http://www.sleep.com/content/exercise-and-sleep

Tips to tone up and lose weight

Recently, I asked my Facebook friends to ask any questions they may have about fitness and nutrition.  The first question I got was from a long time friend about how to tone up and lose weight.  I am going to discuss what one needs to do to shed the unwanted pounds and how to put on muscle.

First, the most important aspect of losing weight is nutrition.  Why, you may ask?  Because you cannot possibly out exercise bad eating habits.  If you eat junk, you will carry 'junk'.  If you eat healthy, it will show.  Start by gradually removing processed foods, gravies, sugars, sauces, anything artificial, and alcohol.  Those type of foods have no nutritional value and are usually stored as fat.  Replace them with whole, raw vegetables, fruits, lean meats and fish, nuts, seeds, healthy fats (they are necessary for shedding excess weight), and plenty of water.  Tea and coffee are great, just watch what you are adding to them (cream, sugar, honey, artificial sweeteners).

Second, incorporate an exercise routine that requires you to be challenged.  That means you have to be sweating and your heart rate NEEDS to be raised to a level where your body starts burning fat.  If you are able to hold a conversation while exercising, you're not training or working!   An exercise routine includes both cardio and weight training.  There are many forms of cardio (I discussed this in a previous post) and ways to strength train.  For cardio, make sure you are getting at least 20-40 minutes of moderate to high intensity training 2-4 days per week (depending on your goals).  For weight training,  dumbbells/machines are great for building muscle which, in turn,  helps burn fat at rest.  If you don't have access to either one, try plyometrics, bodyweight, and/or resistance tube exercises.  Weight train at LEAST 3 days per week.

Third, in order to see results, you MUST be consistent.  That means you cannot workout 1 or days per week and eat whatever you want daily and expect miraculous results.  Will not happen!  Be consistent in eating the proper foods, exercising, and stretching.  This takes time, patience, and persistence.  Remember, Rome wasn't built in a day,therefore, you shouldn't expect your body to change overnight.

Persistance and determination

Fitness Training for Women

Hi my name is Tracy Valentin.  I am currently in the process of receiving my certification as a CFT.   This blog is about fitness training for women.  My goal is to help women achieve their weight loss and fitness desires.   You can count on this blog to provide you with sound nutrition, exercise advice, and proper equipment usage.  TKV Fitness Training blog is Fitness training for women: your source for no nonsense advice.
If you are interested in going beyond just the advice on this blog, you can contact me for one-on-one personal training.  I am in the process of completing my CFT exam and will be certified within a few weeks.