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Beat the Delayed Onset Muscle Soreness (DOMS) Blues!

Posted Nov 10 2012 3:45pm

The basics in sports science and exercise physiology tell us that as the duration and intensity or a sport or activity increase, a higher demand is placed on our muscular and cardiovascular systems. This is the science behind improving your cardiovascular endurance levels. As this demand increases, so does the demand for nutrients (carbohydrates, proteins and fats), oxygen and sources of usable energy. Additionally, water (proper hydration) and various environmental factors play a major role.

If you are interested in ways to improve your cardiovascular endurance, reflecting lower intensity, longer duration sports or activities. It is critical to improve your cardiovascular system and respiratory system. As your performance, endurance, fatigue and development of lactic acid levels is completely dependent on the ability of your body to get blood, loaded with nutrients and oxygen to your working muscles. Recall that in aerobic type activities; approximately 70-80% of your blood is flowing to active muscles, as opposed to 15-30% at rest.

Additionally, if your focus is on building muscle and strength training, understand that the muscle increases in size and strength by systematically, overtime, loading the muscle fibers. This load effect forces the muscles to contract at tensions near their maximum. Some micro tearing or micro trauma may occur. If muscles are not overloaded, then they do not gain size or strength.

Don't forget, the common phenomena experienced by athletes and even weekend warriors called Delayed Onset Muscle Soreness (DOMS). DOMS is muscle soreness that appears 24-48 hours after the workout. It is believed this is due to micro trauma or tearing of muscle fibers, and even a slight inflammatory process indicating healing. Recovery from DOMS can vary. If your soreness is severe or greater than 48 hours, consult your physician, you may have an injury; such as a stress fracture or small muscle tear.

For endurance workouts, to increase your level of physical fitness, increase your cardiovascular endurance and quicken that recovery time, (some) supplements are scientifically proven to assist in all of these processes.

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