The laces are not always a sign of a good workout. Find out what happens according to the type of laces you have.
For many people, the sign of a good workout, of having given everything in the gym are the laces. However, not all experts agree on this, nor do they agree on whether to stop or continue training when the stiffness goes over and the muscles become inflamed.
Normally the laces are temporary and do not cause damage. They are also normal when you start a physical training routine or intensify what you already have. They are not a sign of injury.
Most experts agree that experiencing some stitches is fine. However, some danger signs should be paid attention to.
1. When the sores or inflammation are not symmetrical
If you experience much more pain on one side of the body than on the other, this may indicate that there is an injured or distended muscle.
2. If they last more than three days
Normally, the stitches develop within the first 24 to 36 hours after training, and their duration should not exceed three days. If the pain persists, consult the doctor.
3. If changes in the smell of urine occur
It rarely happens but if you are in this case you may be suffering from a rare disease caused by physical overtraining called rhabdomyolysis and that can affect the kidneys.
What to do to relieve the pain of the sores?
Well, according to several studies, what is most appreciated by muscles is a light physical practice, and what helps most is a low impact activity. The strategies that are often used as stretching or using ice are controversial and there is much discussion about its effectiveness.
Can (and should) be trained with laces?
The answer is yes. Since light physical activity is the best cure for stiff wings, it is recommended to swim or practice some low-impact exercise until muscle pain decreases.
Can they be prevented?
Although not quite, some tips can minimize the impact of the needles. For example, being well hydrated, respecting recovery times between workouts and eating a healthy diet.
Exercises that take care of your bones and prevent osteoporosis
The strength exercises increase and maintain bone density and prevent diseases that damage bone. Dedicating 30 minutes of periodic training to strength work, either with weights, on machines or following a functional routine, causes the muscles to exert tension on the bones and increase their mass, making them stronger. They are especially recommended for people with osteoporosis or at risk of suffering it, since the higher the bone density, the lower the risk of fractures, and for women in menopause due to the high calcium loss that occurs along with hormonal changes. Despite this, Sheila Alonso, instructor of Zagros Sports, defends the importance of caring for bones at any age and proposes a routine of simple strength exercises for those who want to start taking care of themselves.
When programming a strength training, it is advisable to start it with a final phase of stretching to avoid injuries to the joints and ensure that the training is adequate, both for the muscles and for the bones. Stretches prevent the muscles from shortening after exercise and each end pulls to the side, causing joint damage. This causes loss of space within the joint that can lead to wear, inflammation and loss of mobility due to deformations.
Adding to the daily training plan a simple routine of strength the bones will be reinforced in just 30 minutes. Adding an elastic band of resistance to training increases your performance and the effort used in the execution of the exercises.
Five strength exercises for all ages
- Squats with rubber bands: stepping on the center of the rubber with both feet, squats are performed while flexing the elbows by pulling the ends of the rubber. It is important to ensure that the back stays straight and the abdomen is activated. There are 3 sets of 10 repetitions each.
- Shoulder opening: with the rubber in front of the chest stretched the width of the shoulders, the arms are extended as much as possible. After holding the posture for a few seconds, he returns to the starting position and rests. On another side of this same exercise, the rubber is placed behind the back and the arms are opened laterally to shoulder height. There are 3 sets of 10 repetitions each.
- Abdominal: without rubber, lying on your back, feet, legs, and hips are raised to an angle of 90 degrees. Slowly lower your legs and with your abdomen activated until you touch the ground with your toes and repeat the exercise. Always paying attention that the back is well attached to the ground. It is repeated in 2 sets of 15 repetitions each.
- Hip lift: lying on your back, with the soles of your feet flat on the floor and near the buttocks, the hip from the ground is lifted upwards by pulling the navel towards the ceiling. The abdomen is always activated. The posture is held for a few seconds until returning to the starting position and resting. 3 sets of 10 repetitions each are executed.
- Elevation of legs: face down, placed in quadruped, an extended leg is raised to the buttocks. The position is held for a few seconds and returns to the initial position, the leg is lowered to the ground. The recommended frequency is 2 sets of 15 repetitions each with each leg.
The expert also advises to complete the routine of strength exercises with aerobic training, such as walking, walking or cycling, or with low-impact sports on bones and joints. Those who avoid jumps and sudden movements. A good example is swimming or aquagym, since, due to the density of water, pool training has a lower impact on the body, its effectiveness being greater.