Biking by the Lakes Park train on a beautiful January 2022 day. Photo Courtesy of Charly Caldwell II
Muscle soreness post workout is clinically known as DOMS or Delayed Onset Muscle Soreness.
This muscle soreness is that distinctive aching, stiffness and tenderness that most of us experience after an unfamiliar or particularly taxing workout a day or two post exercising.
The textbook definition describes DOMS as being caused by eccentric exercise (controlled elongation), somewhat through isometric exercise (static) and not at all with concentric contractions (active shortening).
Speak English please?
This is much easier to understand if we consider the differences in running in biking.
When we run, our body weight is unsupported and our feet strike the ground with each step.
In turn, the joints through the lower body; the back, pelvis, knees and ankles must absorb 6-10 times our bodyweight with each step before propelling us forward again.
The water is clear and cool on Southwest Florida's beaches this time of year! Get outdoors, walk and take deep breaths to feel even better. Photo courtesy of Charly Caldwell II
As recent as this past decade, working with athletes with Post Traumatic Stress Disorder was not common place.
Up until about 7 years ago I could count the number of athletes coming to me with PTSD on one hand.
However, just as Bob Dylan once said; “For the times, they are a changing”.
As our population ages, we are seeing more survivors from 9-11, the armed forces, mass shootings and even sporting events (Boston marathon) turn to exercise to help manage and provide relief from the symptoms associated with this disorder including:
to name a few.
Constantly gearing up psychologically for fight or flight can be wear on us physically mentally and emotionally.
A brisk walk in the park on a beautiful Florida fall day is an awesome aerobic exercise! Photo courtesy of Charly Caldwell II
‘Aerobic’ exercise refers to exercise that requires an uptake and consumption of substantially more oxygen than at rest.
It involves repeated movements of the large muscles of your body for a minimum of 20 minutes.
Examples of aerobic exercise include:
Because you need more oxygen to do aerobic exercise, you breathe more rapidly and more deeply to get extra oxygen into your lungs.
Your heart also beats faster to deliver more oxygen-carrying blood from your lungs to your muscles.
How fast your heart beats and how rapidly you breathe will depend on how intense the exercise is.
For general health and fitness benefits, such as reducing your risk of heart disease, diabetes, cancers and improving your stamina, it is recommended that you do some form of moderate...
Celebrating life with great people, after a gorgeous evening run. Photo Courtesy of Charly Caldwell II
There is constant information in the media regarding inactivity and recommended activity levels.
The CDC and health.gov both post the recommended guidelines for youth ages 7-17 as:
“an accumulation of at least 1 hour a day of moderate to vigorous physical activity”.
As I am sure you know, inactivity has a negative impact on health in terms of obesity, diabetes, heart and cardiovascular function.
Exercise and sport, however, has shown to have a positive impact on these health factors, as well as bone density and structure, social interactions, sleep and mood improvement.
I want to focus however, on the other end of the spectrum, as physicians and therapists are seeing more young patients with issues due to over-activity related to exercise and sports.
To be fair, this is commonly due to a combination of factors, such as growth spurts, an accumulation of school or regional...
Enjoy the cool water of a pool, while you exercise, even on the hottest of Florida summer days... Photo courtesy of Charly Caldwell II
I recently found myself in a conversation with someone who believed his wife’s hydrotherapy was the equivalent of a water aerobics class.
I quickly set him straight by pointing out:
and he should give it a try.
Hydrotherapy is one of the most effective and therapeutic ways to exercise (and rehabilitate) in a calm and relaxing environment.
The water’s buoyancy decreases the load or impact which passes through weight-bearing joints by up to 90% allowing for more activities and movement with less stress and load on the joints.
Exercising in water can be just as intense as exercising on land but without the physical impact on your...
Aim for 10,000 steps a day, make it fun - like walking the beautiful beach in Naples, Florida at sunset! Photo courtesy of Charly Caldwell II
It’s easy to assume that all the changes happening in your body are due to aging.
But, some are not inevitable.
There are measures you can take to ensure you’re fit in your 50’s and well beyond.
First, build some muscle.
Loss of muscle mass starts around age 30 and by the time the average person reaches 70, they could have lost 25 per cent of their muscle mass.
Scientists know that not all loss of muscle mass as people age (known as sarcopenia) is due to aging, some is due to inactivity and disuse.
The good news is that older adults who strength train regularly can regain a substantial amount of this muscle loss, function and strength.
Strong muscles are not just beneficial for carrying groceries, they serve many other functions as well.
Lean muscle burn 10 times more calories than fat tissue, even when you’re at rest....
Enjoying a beautiful sunset in Lakes Park, Fort Myers, Florida, after a 2 mile run on a beautiful April Florida evening. Photo courtesy of Charly Caldwell II.
Undeniably, we have had to deal with a lot of changes over the last few year.
Looking forward, it is likely that these changes will resonate for weeks, months or even years, changing the way we operate.
Navigating the lifestyle changes can be difficult and disruptive and keeping up with good habits can fall to the wayside.
Many may even have given up on the idea of trying to exercise at home entirely due to lack of equipment, space, time or motivation.
Some experienced the “quarantine 15”.
Whatever your status, it is especially important during times like these to look after our health and well-being and to consider the role of physical activity in managing various health risks.
Exercise is a mainstay in preventative management of cardiovascular disease, diabetes, and obesity.
Physical activity is also essential for...
Enjoy a beautiful walk in the trails of Lakes Park, in Sunny Southwest Florida! Photo courtesy of Charly Caldwell II
If you haven’t exercised in a while, or are looking for something easy you can do every single day, give walking a try.
It’s easy to do, there is no equipment required and anyone can start regardless of their fitness level.
If it’s been a while since you exercised, start by going for a 10-minute walk around the neighborhood and gradually build from there. Maybe your doctor suggested that you move more, or maybe you just want to be proactive about your health and well-being.
In either case, walking is the perfect way to start.
Begin by finding a pair of comfortable shoes, put them on and go for a stroll through your neighborhood.
You could also find a local park with a nice path or head to the beach. If the weather doesn’t permit walking outside, head to the mall to walk or hop on a treadmill.
No treadmill? No problem.
You can even walk in...
Take the extra time to reflect on what's real - do the research & learn. Enjoy & reflect on this beautiful February sunset on Naples Beach. Photo Courtesy of Charly Caldwell II
With so much information available on the Internet and social media, it can be hard to decipher what's real from what’s … not.
Qualified personal trainers hold professional degrees in fitness-related fields, including exercise science and kinesiology, plus years of experience training clients to reach their fitness goals.
When you’re seeking answers, seek out a professional. Don’t be fooled by misinformation.
Get quality information from a qualified professional so you may realize your goals.
MYTH #1: You need to be in the 'fat-burning zone' to burn fat.
You might have heard about the 'fat burning zone' and how you need to run for long durations in this zone to burn fat.
Though there is truth to this, the same desired outcome can be achieved through a...
Example resistance bands, easily found on Amazon or anywhere workout equipment can be purchased.
Whether you're rehabilitating a specific muscle group or just want to get more out of your workout, don't overlook the humble resistance band.
Resistance bands are an extremely common piece of equipment that you can find in most gyms, but many people are unsure of what to do with them.
Just like the weights around the gym, resistance bands come in all different sizes and intensities to suit you and your training.
Resistance bands are great for people in all stages of their training needs.
They can be great for beginners learning how to move, people recovering from injuries, elite athletes needing help engaging certain muscles or simply people wanting an extra burn.
Read on to learn some of the top benefits and practical applications of resistance bands.
Resistance Bands for Rehabilitation
A lot of clients still in the rehabilitation phase of their training can benefit from using...