How to deal with DOMS💪

What are DOMS?

DOMS are basically when you wake up after a heavy session (in the gym). You’re pretty sore and movement can be a problem! This generally occurs after doing an intensive session on a specific muscle group i.e Leg day!

Are DOMS harmful?

No, even if for argument sake, you do a load of bicep curls, wake up the next day and funnily enough your biceps are a little tender. This doesn't mean you have to avoid doing anything bicep related.

Research have shown that training on muscles that are still sore is safe and causes no damage.

What can I do to prevent DOMS?

I think it’s safe to say people who are very experienced with exercise will still suffer with DOMS every now and again. You cant really prevent DOMS but you can give yourself the best recovery game:

  • Warm up - make sure you warm your body up ready for your session properly.
  • Cool Down - After your session bring your body back to a steady state.
  • Stretch/Foam roll - Stretching and foaming rolling can help loosen tight muscles.
  • Nutrition - Food is extremely important in the recovery process and number one priority. Make sure your nutrition is giving your the best chance to recover from your sessions. Calorie controlled (based on your goals), high protein to maintain muscle mass and aid the recovery process - you’re onto a winner!
  • Sleep - Equally as important as food. Your body will need to repair itself and sleep is where this process happens!
  • Active recovery - Sometimes keeping moving helps! An active recovery session is performed at a low % effort and sometimes more beneficial to taking a rest day.
  • Treatment - Epsom Salts are great for aching and sore muscles! Find yourself a good massage therapist. A massage or treatment on tight areas will go a long way to aid recovery and help the process on improving movement patterns.
  • No - you don't have to wear compression socks and take and ice bath after every session to recover!!

 

DOMS are generally part of the exercise process - learn to enjoy them. However, don't judge your sessions on how you feel the next day. This is a mistake which could lead to over training and later cause injuries. If you wake up and don't feel sore this doesn't mean you didn't train well or work hard enough the day before!

Any questions or if you require some ideas on how to improve your health & fitness get in touch:

Facebook: Quantum Fitness Cardiff

Instagram: @quantumfitnesscardiff

Email: info@quantumfitnesscardiff.co.uk

Andrew Driscoll

Quantum Fitness


⭐️How to Stay Motivated⭐️

How can you stay motivated to reach your heath and fitness goals...

Whether your goal is to lose a couple of pounds, build some muscle or get a little fitter and healthier, staying motivated to hit your goal is pretty important.

It goes without saying, are you going to get after it and smash every day? possibly not! This is ok!! Everyday is different. Did you sleep well? Did you have a bad day in work? Are you stressed? Have you eaten enough today? All these factors can play a part in your attitude to training that day.

What can you do to keep you training and exercising even when maybe you don't feel like it:

 

  • Do something you enjoy!! Particularly if you are new to exercising. There are so many different forms of fitness. Explore different options and find something you like to do. This will take away the element of exercise being a 'chore'.

 

  • Take a friend or a family member. Training with somebody you know makes the first step of going to the gym a bit easier. Share the burden and get your session done together. Also, a bit of healthy competition never hurt anyone 😃

 

  • Set realistic, achievable goals. You can set these into short term/medium term/long term. These can be training/performance goals. i.e " I want to Deadlift 100k" or nutrition goals. i.e" I want to lose X amount of weight." or "I want to fit into those jeans/that dress gain".

 

  • Take up a sport - to acheive health and fitness goals you don't have to be in a gym hours a day! If your goal is fat loss then purely moving more (along with controlled calorie intake) will do the trick. Taking up a sport e.g Football, Rugby, Netball, Swimming.....The list is endless. You are more likely to enjoy the exercise element which will create longevity.

 

  • Go for a walk! Again, If your goal is fat loss then upping your daily activity levels will play a huge part in your fat loss journey. If it's a nice day an you aren't feeling going to the gym then go for an hour walk...If you have a dog you have no excuse 😉

 

Any questions or if you require some ideas on how to improve your health & fitness get in touch:

Facebook: Quantum Fitness Cardiff

Instagram: @quantumfitnesscardiff

Email: info@quantumfitnesscardiff.co.uk

 

Andrew Driscoll

Quantum Fitness

 


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