What is this DOMS?

Delayed Onset Muscle Soreness

 

DOMS typically is a phenomenon of muscle pain, soreness, stiffness or swelling that is felt due to microscopic tearing of the muscle fibers within 12-48 hours after exercise or sports activities. It is caused by lactic acid buildup during exercise. However, since lactic acid disperses fairly rapidly, it subsides pretty early – say within 2-3 days.

 

The amount of tearing or soreness depends on how hard and how long we exercise and what type of exercise we do. Any movement we aren't used to can lead to DOMS, but eccentric muscle contractions (movements that cause muscle to forcefully contract while it lengthens) seem to cause the most soreness. Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups. This has been shown to be the result of more muscle cell damage than is seen with typical concentric contractions after exercises on a level ground, in which a muscle successfully shortens during contraction against a load.

 

This muscle pain is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build. There are conflicting observations that perpetual muscular soreness assures muscle growth as opposed to reports also of stagnation through overtraining.

 

This is markedly different than the acute pain of muscle strains and sprains that is felt as an abrupt, specific and sudden pain that occurs during activity and often causes swelling or bruising.

 

Normally soreness will go away in 3 to 7 days with no special treatment. If not, perform some easy low-impact aerobic exercise to increase blood flow. Gentle massaging the affected muscles may alleviate DOMS by approximately 30%. Yoga still better. Avoid vigorous exercise to allow the soreness to subside thoroughly. Contrast showers as a treatment, alternating between cold and hot water help increase circulation and ease DOMS.

 

TIPS FOR PREVENTION BETTER THAN CURE:

 

1)    Warm up thoroughly before activity and cool down completely afterward.

2)    Cool Down with gentle stretching after exercise.

3)    Follow the Ten Percent Rule. When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week.

4)    Avoid making sudden major changes in the type of exercise and the amount of time that you exercise.

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…No, Doms Is Not A Doom's Day...

 

Fitness Basically Is Not A Dirty Word. It's Just A Program To Characterize  A Good Life, To Keep Fit To Stay In Shape

 

Not To Allow Muscles To Grow Soft And Weak

Strengthen Immune System

Strengthen Immune System

Before Dinner, swim a while. After Dinner, walk a mile!

WALKING - SWIMMING - EXERCISE

Increases good cholesterol, Reduces bad cholesterol. Strengthens immune system

President Franklyn Roosevelt who had lost use of his legs from polio was able to build upper body strength from daily swimming the white house pool. That helped him easily from wheelchair to wheel.

John Kennedy who suffered from chronic back pains also benefited from swimming in the W H Pool coz warm water soothed his back.

Jimmy Carter ran regularly 7 Kms a day.

General Ford worked with weights- an activity Ronald Reagan used to keep in shape.

Theodore Roosevelt used to take his cabinet colleagues on long exhausting hikes. He trained 3 times a week with 2 Japanese wrestlers.

Harry Truman walked 3 Kms every morning at hundred and 20 steps a minute.

John Adams walked by the light of the moon or stars 6 Kms, returning home in time to see sunrise from eastern chamber of White House.

No wonder, the Presidents had lasting staying power!

Reduce the Load on Knees

To keep our mobility intact beyond Sixties into our Nineties, we need to start building up quadriceps (Front of thigh) and hamstring muscles (Back of thigh) right from childhood. To keep them in trim with age, we need to do the following exercises regularly within the framework of staying power and comfort levels.

…………………………………………………........
Weak Inflexible Sluggish Quadriceps
…………………………………………………........
and Hamstring Muscles will increase
…………………………………………………........
the load on Knees for worse.
…………………………………………………........


SQUATTING for QUADRICEPS AND HAMSTRING MUSCLES


1) Stand upright with feet slightly apart and hands stretched upwards.

2) With straight back in line with head, slowly bend knees (not waist) controlling movement down within comfort level.

3) Ensure that knees follow the same line as toes.

4) Return smoothly to starting position with ease.

5) Breathe in as you go down, out as you come up.

6) Graduate slowly to 5-10-15… ups and downs.

7) Graduate slowly keeping feet raised on toes both ways.

FOR HAMSTRING MUSCLES ONLY


1) Lie flat on your back with stretched legs.

2) Bend right knee with bottom of foot flat on the floor.

3) Raise left leg straight in air supported by hands if need be.

4) Softly straighten left leg from knee.

5) Feel the hamstring stretch within comfort limit.

6) Repeat exchanging legs.

Do You Get Bled by the Dentist OR The Tooth??

YOUR BASIC BIRTH RIGHT TO DENTAL CARE

The consequences to ignoring dental care are serious. Dental care is not just about the mouth, but has a big impact on the health of the whole body. Any infection that takes root in our mouth has excellent access to the body through the air we breathe and also the bloodstream, and so our immune system then gets stuck dealing with never-ending problems, because it can't properly get at the source. This is clearly an area where an ounce of prevention is worth a pound of cure, and too few people are aware of how important it is.

Apart from getting scared of serious consequences for dental disregard, we better make ourselves aware of the importance and obligation for Dental Care right from formative years covering childhood till the life span.

It's hard to convince people that "dental health" is just another kind of "health care" that has to be done.

So here are few guide lines for religious live-in practice day in and day out: It's up to us to live with them.

GUIDE LINES :

1. It is strongly recommended that we all, specially children during the first formative years of childhood undergo brushing about twice a day, preferably with a fluoride toothpaste. And religiously before retiring to bed.

2. It helps remove plaque and other debris from the tooth. The fluoride improves the crystallinity and decreases the solubility of enamel; it promotes remineralization and decreases acid formation of the enamel, and significantly reduces the incidence of tooth decay. It also helps diagnose cavities, root canals, broken teeth, and gum disease in time.

3. Avoid dietary habits which have at least as much to do with dental health as do regular cleanings and check ups. Avoid such traditional diet regimens that are extremely calcium deficient, or Vitamin C deficient (leading to severe gum disease), or both at the same time.

4. Clove oil is a tested and age-old grandma remedy for an aching tooth.

5. Til oil gargling is good for jaws, depth of voice and good taste for food. One will not get cracked lips, bad odour, sore throat or tooth ache.

====================================

Universal dental care ridicules the idea that the health of our teeth is somehow separate from the health of our body.

We sure do not want toothlessness to signify our culture or backwardness. The resultant lack of self-esteem inflicts the individual's personal and professional demeanor. As a public face of the family, it triggers an instant devaluation of the individual's and family's personality in the eyes of others. Think > it's more a cultural and educational thing.

And Second, dentists do not feel a cultural responsibility that comes with a profession. The dentists don't have this inculcated in any way during their training. On the contrary, they are taught to operate their practices solely as a business. It's cash on table proposition not covered by insurance.

…………….BABY TEETH………….

1. Primary teeth play an important role in chewing, speech habits, appearance and preserving space for a child's permanent teeth. Therefore, a safe, effective and agreeable method of preventive dental care is vital. For babies under the age of three years, parents are normally advised to dispense a specific quantity of fluoride toothpaste when they clean their baby's primary teeth. Initially, it is sometimes advisable to wipe the plaque off the baby's teeth and gums with damp gauze or a washcloth. Then, after the age of about one, when more teeth are emerging including the back ones, it is suggested that brushing may be introduced.

2. When a primary tooth emerges from the gums into the oral cavity, the enamel surface of the tooth always benefits from brushing it daily and/or a regular application of fluoride.

3. A baby's mouth has great physiological and psychological significance. In the first few years of a child's life, the mouth is an important source of need and stimulation, as evidenced conspicuously in the acts of eating, drinking and suckling. Recurrent episodes of a negative experience often prompt a parent to compromise or abandon all together a regimen of regular dental care for their baby. Later, the child may not become motivated to brush on their own.

4. Excepting in special circumstances, the Canadian Dental Association no longer recommends fluoride supplements for babies less than three years old. The American Dental Association recommends; only in special circumstances, a 0.25 mg. fluoride supplement for children aged six months to three years.

5. Think of getting a bite-guard for kids so that they do not batter their teeth more by grinding them at night.

================================

GO TO A DENTIST AND YOU GET BLED MORE BY HIM THAN BY THE TOOTH!

Ten Marvels of a Mile

Walking a Mile or Two, Simple Daily Free-arm Exercises and Yogic Deep Breathing will bring you windfalls like this :

1. Well shaped body

2. Strengthened immune system

3. More good, Less bad cholesterol

4. Plaque-free arteries

5. Erect posture

6. Normal Blood Pressure

7. Flight of fatigue

8. Fading Body fat

9. Brimful of energy

10. Improved self esteem

You will never pardon yourself for allowing your muscles to grow soft and weak.

Reduce the Load on Knees

To keep our mobility intact beyond Sixties into our Nineties, we need to start building up quadriceps (Front of thigh) and hamstring muscles (Back of thigh) right from childhood. To keep them in trim with age, we need to do the following exercises regularly within the framework of staying power and comfort levels.

Weak Inflexible Sluggish Quadriceps and Hamstring Muscles will increase the load on Knees for worse.

SQUATTING for QUADRICEPS AND HAMSTRING MUSCLES

1) Stand upright with feet slightly apart and hands stretched upwards.

2) With straight back in line with head, slowly bend knees (not waist) controlling movement down within comfort level.

3) Ensure that knees follow the same line as toes.

4) Return smoothly to starting position with ease.

5) Breathe in as you go down, out as you come up.

6) Graduate slowly to 5-10-15… ups and downs.

7) Graduate slowly keeping feet raised on toes both ways.

FOR HAMSTRING MUSCLES ONLY

1) Lie flat on your back with stretched legs.

2) Bend right knee with bottom of foot flat on the floor.

3) Raise left leg straight in air supported by hands if need be.

4) Softly straighten left leg from knee.

5) Feel the hamstring stretch within comfort limit.

6) Repeat exchanging legs.

Posted by Raindrops at 11:19 AM 0 comments Links to this post

Labels: air, attempt, crash diet, Delhi, God, Health Tips, Knees, Load, raindrops, reception, recipient, Reduce, remember, responsibility

Wednesday, June 18, 2008
Quick Beer on a Full Belly

The class was amazed to see on the Lecturer's desk a bag of sand, a bag of pebbles, some big rocks and a bucket. It was time for a pre-exam lecture on time management. He beacons an undergraduate to come on the platform and fill up the bucket.

A thoughtless novice starts with the sand, then the pebbles, then wastes lot of time pushing in the rocks, which not all fit in the bucket and makes a mess.

"Isn't that poor time and thought management" shrills the lecturer, "If you'd have put the rocks first, then the pebbles, then the sand, all three would have fit to the full. This is much like time management, in that by completing your biggest tasks first, you leave room to complete your medium tasks, then your smaller ones in given time. By getting lost into your smallest tasks first, you spend so much time on them, you leave yourself unable to complete either medium or large tasks satisfactorily.

And the lecturer re-fills the bucket, big rocks first, then pebbles, then sand, shaking the bucket between each so that everything fits. And heaves a sigh of anticipation of thunderous clapping.

"But Sir," Walks in one student, slouched at the back of the class, "you've forgotten one thing…..."

At which the student approaches the bucket, produces a can of lager, opens it, pours into the bucket and quips with a smile, "No matter, Sir, how much full, your bucket or belly is, there's always time, space and thought for a quick beer."

....................

A Health Officer drives into a village to check what precautions the villagers are taking for pure drinking water.

The Village Head assures the Bureaucrat that they chlorinate the village Pond, discourage activities like swimming, washing in the pond, collect water from the pond in clean utensils and boil water. Even then for the sake of safety, they drink beer only!