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TransformHERS
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"I have finally found a form of exercise that I actually enjoy with TransformHers bootcamps. I have almost dropped a whole pant size (a lot of my clothes are too big now!) and feel great after each session. It also gives me an opportunity to get outdoors more during the week which doesn't normally happen with my usual work routine."
Lee-Anne Holmes-Theron
"Never before have I enjoyed my training sessions. I have been with TransformHERS for two months and will be signing up again for the next camp. Training with Ru is such a pleasure, I'm already seeing a difference -still a long way to go but I will get there. "
Thandi Mpanza
"Thank you for getting me back into exercise. I had not done formal exercise for about 10 years, so what a shock to the system to get straight into it. I really enjoy the sessions even though they were tough and hard. I have felt a significant difference in the tone of my body and was pleased to see my progress at the end of the programme. I am even craving exercise and do long walks and specific body training (learnt in the sessions) everyday. "
Kirsten Davids
"I really enjoyed my experience at TransformHERS. It was awesome, tough at times, but so much fun. Our trainer Sibi was great and nice to meet new people! Would recommend it to anyone wanting a great work out and have a laugh!"
Chantel Van Deventer

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Delayed Onset Muscle Soreness - by Chantelle Hawkins Biokinetics

posted by TransformHERS on 29 Aug 12, 21:21

Categories: Fitness

On behalf of your muscles, welcome back to training ladies! I’m sure many of you are being reminded by your muscles that you have just commenced training again after a nice long winter.  
 
Many of you will be experiencing a phenomenon called delayed onset muscle soreness (DOMS), which presents symptoms of muscle soreness and stiffness 24-48 hours after your exercise routine. Don’t worry, this is a perfectly normal response when beginning/rejoining an exercise routine that you are not/no longer accustomed to. This temporary discomfort is due to inflammation in the muscle due to micro trauma to the muscle fibres, together with many other physiological changes that take place. But there is a light at the end of the tunnel ladies, because this process is all part of the muscle adaptation process, which results in increased muscle strength and endurance…making the discomfort more worthwhile!
 
This type of muscle soreness is very common after eccentric loading. These types of exercises force the muscle to work while lengthening, which places it under a significant amount of strain. These include descending stairs, squats and lunges, and push ups.
 
The trick to recover from these after-effects of your training routine is to keep moving! This will shorten this period of discomfort and speed up muscle recovery. The best way to do this is to perform low impact aerobic exercise such as swimming, walking and cycling. Stretching is always crucial in facilitating muscle recovery; and a hot bath or a massage can also help alleviate symptoms.
 
In order to prevent muscle soreness in the future, it is always wise to ensure an adequate warm up and cool down with stretching.



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