Month: February 2024

You may have heard of DOMS before, however not fully understand what it is, why it happens, or how to reduce it. This article will explain all 3 while giving you tips and tricks along the way on how you can apply these methods to your own daily routine. What is DOMS? DOMS is delayed onset muscle soreness. Have you ever done an intense exercise regime, such as weight-lifting at the gym, or ran futher than usual and felt sore the next day? That is DOMS. It typically peaks around 24-48 hours after the initial exercise. As far as we know, the pain is cause by an inflammatory response to the exercise. Why does DOMS happen? When you push your muscles hard in the gym, or playing sports, your create micro-tears in the muscles. These tears are then repaired by your body over the next few days which makes the muscle bigger and stronger. This is basically the goal of weightlifting, and how muscles grow. However, if you push your muscles harder than they’re used to, like if you’re just starting out, or coming back from injury, you’ll likely experience more micro-tears, which causes more DOMS. Therefore, DOMS isn’t necessarily a bad thing. If you’re experiencing DOMS, just know that the work you did yesterday (or the day before) is now paying-off as your body is repairing your muscles to make them stronger in preparation for next time. How to reduce DOMS DOMS can be painful, especially if you’re just starting out in a new sport, or using muscles you’re not too used to using. Sometimes, it can get in the way of everyday life. So, here are some ways that you can reduce the pain caused by DOMS. Foam Rolling Using a foam roller can relieve tension in the muscles connective tissue. In-turn, this can reduce the intensity of DOMS next time you work out. Around 10-15 minutes a day is enough to see the benefits from foam rolling. Ideally just before or after your workout and on rest days. Massage Massage relieves DOMS (Delayed Onset Muscle Soreness) by increasing blood flow, which brings oxygen and nutrients to muscles, aiding in their recovery. It also reduces inflammation and tension, releasing tightness and knots in muscles. This promotes relaxation and accelerates the healing process, easing post-workout discomfort effectively. Drink Coffee Drinking coffee helps DOMS by reducing muscle pain and fatigue. Studies have shown that caffeine in coffee blocks adenosine, a chemical that makes you feel tired, boosting alertness and energy. It also enhances blood circulation, delivering oxygen to muscles for faster recovery. This can alleviate soreness and improve exercise performance. Keep Moving On Your Rest Days Increasing your muscle movement can help with DOMS as it gets the blood pumping and helps get oxygen to your muscles. Light cardio, stretching and yoga can all help. Conclusion Hopefully now after reading this quick article, you’re more familiar with DOMS and know some ways of reducing the pain it causes. Incorporating these things into your workout routine are generally good anyway, and remember – DOMS pain means your muscles are literally rebuilding to get stronger, so isn’t always a bad thing!

There are loads of advantages of having a gym buddy. However, to get the most our of your workouts, it’s important you find a gym buddy that you align with. A great gym buddy can be the difference between hitting the snooze button and hitting personal records. But what makes a good gym buddy? Let’s explore five essential traits that elevate a workout partner from ordinary to extraordinary. 1. Reliable and On-Time What makes a good gym buddy? A great gym buddy is someone you can count on. They show up when they say they will and are always ready to hit the gym with you. Whether it’s a morning workout or an evening session, you can rely on them to be there, ready to sweat it out together. Having a reliable gym buddy not only helps you stay consistent with your workouts but also provides the motivation you need to keep pushing towards your fitness goals. 2. Positive and Supportive The best gym buddies bring good vibes to every workout. They cheer you on, celebrate your progress, and keep you motivated with their positive attitude. When you’re feeling tired or discouraged, they’re there to lift your spirits and remind you of how far you’ve come. Their encouragement helps you push through the toughest workouts and stay focused on your goals. Plus, sharing in each other’s successes makes the journey even more rewarding. 3. Shared Fitness Goals It’s important to have similar fitness goals. Whether you both want to lose weight, get stronger, or improve your endurance, having common objectives helps you support each other and stay focused. When you and your gym buddy are working towards the same goals, you can celebrate each other’s achievements and keep each other accountable. Plus, sharing the journey with someone who understands your struggles and aspirations makes it feel less daunting and more achievable. 4. Keeps You Accountable A good gym buddy holds you accountable for your commitments. They help you stick to your workout schedule and make healthy choices, even when it’s tempting to slack off. Knowing that someone is counting on you to show up and give it your all motivates you to stay on track and push past any obstacles. Whether it’s resisting the temptation to skip a workout or choosing a nutritious meal over junk food, your gym buddy helps you make choices that align with your fitness goals. 5. Compatible and Fun to Be Around Lastly, your gym buddy should be someone you enjoy spending time with. Whether you’re sweating it out together at the gym or grabbing a post-workout smoothie, compatibility makes the fitness journey more enjoyable. When you have fun with your gym buddy, workouts feel less like a chore and more like a social activity. Plus, having someone to share the experience with makes it easier to stay motivated and committed to your fitness routine. In summary, what makes a good gym buddy are reliability, positivity, shared fitness goals, accountability, and compatibility. Look for someone who embodies these traits, and with the right partner by your side, you’ll conquer the gym and achieve success together!

In the world of fitness, the age-old debate rages on: is it better to hit the gym solo or enlist the help of a trusty workout partner? Both options have their merits, but each offers a unique set of advantages and challenges. Let’s delve into the pros and cons of having a gym buddy vs training alone, and discover which approach might be the right fit for you. Advantages of a gym buddy The Power of Accountability One of the most compelling arguments in favor of having a gym buddy is the power of accountability. When you have someone counting on you to show up and put in the work, it’s much harder to hit the snooze button and skip your workout. A gym buddy can help keep you motivated, accountable, and on track to achieve your fitness goals, providing the extra push you need to stay consistent and committed. Friendly Competition Another benefit of training with a partner is the element of friendly competition. Whether you’re racing to see who can finish their reps first or pushing each other to lift heavier weights, a little healthy competition can be a powerful motivator. Plus, having a workout partner to challenge and encourage you can help you push past your limits and achieve new personal bests, making your gym sessions more exciting and rewarding. Safety in Numbers Training with a gym buddy also offers an added layer of safety and security. Whether you’re lifting heavy weights, trying out new exercises, or pushing yourself to the limit, having someone there to spot you and provide assistance can help prevent injuries and ensure that you’re working out safely and effectively. Plus, in the unlikely event of an emergency, it’s always reassuring to have someone by your side who can lend a helping hand. Social Connection Beyond the physical benefits, training with a good gym buddy can also provide valuable social connection and support. Sharing the highs and lows of your fitness journey with someone who understands your struggles and celebrates your successes can be incredibly uplifting and motivating. Plus, having a workout partner can make your gym sessions more enjoyable and fun, turning exercise into a social activity rather than a solitary chore. Training Alone Advantages The Freedom of Training Alone While finding a gym buddy certainly has its perks, there are also benefits to flying solo. For starters, training alone gives you the freedom to structure your workouts according to your own preferences and schedule. You can focus on your individual goals and priorities without having to coordinate with someone else, allowing you to tailor your training regimen to suit your specific needs and preferences. Uninterrupted Focus Training alone also allows for uninterrupted focus and concentration. Without the distractions of conversation or competition, you can fully immerse yourself in your workout, tuning in to your body and mind to maximize your performance and results. Plus, for introverts or those who prefer solitude, solo workouts offer a welcome opportunity to recharge and rejuvenate away from the hustle and bustle of social interaction. Finding the Balance That Works For You Ultimately, whether you choose to train with a gym buddy or fly solo depends on your personal preferences, goals, and lifestyle. Some people thrive on the camaraderie and accountability of having a workout partner, while others prefer the freedom and focus of training alone. The key is to find the approach that works best for you and supports your overall health and fitness journey. Whether you’re sweating it out with a friend or going it alone, the most important thing is to keep moving, stay consistent, and enjoy the journey toward a stronger, healthier you.