Wednesday 150121

Every 5 minutes for 25 minutes
Row 500 Meters
10 Thrusters @ 60% of 1 RM
10 Chest to Bar Pull Ups

Score is time per round.

Post to BTWB.

Mobility with the little ones...never too early to start.

Mobility with the little ones…never too early to start.

We all get sore from training.  It’s an unpleasant result from the type of training we put our bodies through.  High intensity workouts are going to lead to soreness.  You’re all familiar with DOMS, delayed onset muscle soreness.  It’s that soreness that we feel 2 – 3 days after a really intense workout.  You know the feeling where you try to move your legs and they just don’t to or if they do move it’s the most excruciating pain you’ve ever felt.  So how do we alleviate this pain?  There are many tricks but if you have one that works for you stick with it and in fact, share it with the group so we can give it a try as well.

Here are a few tips from the Poliquin Group to help your reduce DOMS, more can  be found by clicking HERE and reading the article;  Nine Amazing Ways to Reduce Post – Workout Muscle Soreness.

Caffeine has been shown to have great results in recovery from DOMS.  Caffeine blocks central nervous receptors related to pain.  In a recent study, participants were given caffeine before doing a muscle damaging workout.  Another group was given a placebo.  The caffeine group reported much less soreness on day 2 and 3 after training, and soreness was completely gone by the end of day 3.  Research suggests that a pill may produce better results than a drink, but whatever your consumption choice, caffeine may help you feel less sore.

Eating or drinking antioxidant rich foods such as tart cherries or blueberry juice can reduce muscle damage and pain after training.  The fruits help flush out the waste products that are produced during hard training sessions.  Once you get rid of all the bad toxins and product created during an intense workout, your body can start the repairing process.  Avoid combining antioxidant rich foods with milk though.  The protein in milk can inhibit the work done by the antioxidants.

There are many additional tips to help you speed up the recovery process.  Click the above link and find a few that work for you and give them a try.  Be sure and let us know if you had success with any of them so we can share it with others that may have the same soreness you do.  


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