MUSCLE PAIN AND MUSCLE SORENESS AFTER EXERCISE

As we welcome the brighter days and get our Winter bodies back into exercise mode, it is highly likely we will experience muscle soreness after exercise, especially if it's been a rather long time since we've done any!

I recently travelled through China, and hiked part of the Great Wall. Clearly I hadn't been doing enough cycling to prepare me for the thousands of steps I had to tread during the initial part of the track! I was so sore for the next 3 days, especially every time I had to tackle any stairs. Carrying my luggage when I arrived back on the London Underground was a very painful experience!

Muscle pain and discomfort after exercise can occur 1 to 3 days after the event, and is termed, 'delayed onset muscle soreness'. When we exercise, our muscles not only work hard, but microscopic tears occur in our muscles. Don't worry, the body goes on to repair these microscopic tears. But it is these tears that cause delayed muscle soreness. The amount of pain you feel will depend on how hard you exercised, for how long, what type of exercise you did and your level of fitness.

Delayed onset muscle soreness is very common when one begins any new exercise programme or tries a new activity. So don't fret, it will all feel easier when you muscles become accustomed to exercise again.

So what can we do to treat it?
1. Avoid any vigorous activity that is likely to increase pain
2. Do some low impact, gentle aerobic exercises. Aerobic exercise increases blood flow to the muscles and assists in muscle repair and removal of any lactic acid (a cause of muscle pain and fatigue)
3. Apply gentle stretching to the affected area
4. Gently massage the affected area, or even better, have someone do it for you!
5. Don't exercise again until the soreness eases

And finally, a good warm up and cool down, and stretching after exercise when the muscles are warm, can all minimise the onset of muscle soreness.

Cycle Safety and Fitness

After the longest, and coldest Winter EVER, I feel as if Spring has arrived. And with its arrival, I got back on my bike to work this week.

For me, cycling to work has many benefits. Firstly,cycling to work is one of my very few opportunities to exercise regularly during a very busy week. Not only do I get regular exercise in, but it helps me get fit for the Summer ahead.

Cycling to work gets me out and off the public transport system. Thank goodness! The tube is not the most pleasant journey when one has to wait for 3 tube trains to pass before one can even board, then stand squeezed between someone's back and chest, with another person's bag digging in one's side. It's far more relaxing and more scenic on the bike. As I cycle over London Bridge, Tower Bridge looks amazing every morning, especially with the sun rising. And after a stressful day at work, why be more miserable facing the crammed journey home?! Cycling is a wonderful way to relieve the stress from a busy and stressful day!

I tried not to pay too much attention to the cyclist knocked off his bike on London Bridge one morning while I was admiring the Thames. Seriously, this brings me to the matter of Cycle Safety.

1. Cycle Safety Tip 1 - WEAR A HELMET!!
It's London! There are cars, big red buses and rude taxi drivers to deal with, not to mention the pedestrians that don't bother looking before they cross the road, and the other cyclists who can be just as scary, unpredictable and dangerous.
I had a friend who's husband was knocked off his bike by a bus. He wasn't wearing a helmet at the time and suffered serious head and brain trauma which changed his personality. It took a good 12 months before his personality returned back to normal. He was lucky to survive.

2. Cycle Safety Tip 2 - DO NOT EVER STOP AT A RED LIGHT ON THE INSIDE OF A BUS OR TRUCK!!
Many of the recent cycle fatalities on London roads are due to cyclists who stop next to a truck at a light. THEY CANNOT SEE YOU and when they turn the corner, unfortunately you will come off the worst as you get crushed between the truck and the barrier on the other side, or simply be knocked over, then run over! You need to exercise some patience when cycling. It's important to get ahead of stationary traffic at lights, but only do this if you know you can get in front before the lights change.

3. Cycle Safety Tip 3 - DO NOT RUN RED LIGHTS OR PEDESTRIAN CROSSINGS
I cycled up Liverpool St a few months ago, and watched the police pull over evey cyclist who ran either a red light or a pedestrian crossing. RED not only means STOP, but cars in the other direction are not expecting you. By running any RED, you risk being hit.

4. Cycle Safety Tip 4 - BE AS VISIBLE AS POSSIBLE
Wear a reflective vest and use both front and back lights after dark. As a driver of a car, cyclists who wear bright reflective clothing and use lights are much more visible than those who are wearing plain clothes. I don't care what I look like on the bike, as long as I can be seen.

Cycling is a great way to get fit, manage stress and save some money. So get your your brakes checked, chain oiled, tyres pumped and that glamorous protective equipment ready......Have Fun and Be Safe!

Carbohydrates - Before or After Exercise?

A friend recently asked me when should carbohydrates be eaten, before or after exercise? The answer is both!

Carbohydrates, when ingested, is broken down to either glucose or glycogen. The body uses glucose to perform activity. Carbohydrates that are not used immediately for energy is stored in the body, specifically in the liver and muscles, as glycogen.

Glycogen can only be stored in limited amounts. Consuming enough carbohydrates before exercise is important, so the body has fuel to exercise. But consuming carbohydrates after exercise is just as important to replace lost energy and to replenish glycogen stores.

If you exercise in the evening, it is better to consume carbohydrates throughout the day and before you exercise.

If you ever feel weak, dizzy, or have the shakes after exercise, one reason is due to a drop in your blood glucose levels. So if you exercise late at night, sometimes a small bite to eat afterwards can help. I recommend fruit or toast.

CARBOHYDRATES - The Essential Energy Source

Carbohydrates are the most important source of energy in our diet and should comprise 50-60% of our total dietary intake. Carbohydrate foods include pasta, bread, cereals, potatoes, rice and wholegrain foods. These are also known as complex carbohydrates. It is recommended most of our carbohydrate intake should come from these foods.

Simple carbohydrates refers to sugars. Although natural sugars are found in food such as fruit, sugar is added to other carbohyrate foods including cakes, biscuits, pastries. It is these types of carbohydrate foods one needs to reduce.

If you are an athlete or exercise regularly, your carbohydrate intake might comprise 65% of your total diet. This is because your body has limited storage capacity for carboydrates (in the form of glycogen). Regular re-fuelling is required to sustain your body's needs during exercise and sport.

Sven Kramer, Endurance Training and Aerobic Fitness

I just witnessed Dutchman, Sven Kramer win the Olympic Gold Medal for the 5000m speed skating event at the Vancouver 2010 Olympic Games. Sven Kramer, the current World Record holder, set a new Olympic Record, demonstrating endurance and fitness at the highest level.

So how do we train for endurance? In layman's term, endurance training is about aerobic fitness. Aerobic fitness refers to how efficient your cardiovasscular system, i.e. your heart and your lungs. Good aerobic fitness is essential to prevent lifestyle diseases such as heart disease and stroke. It also helps you manage stress by releasing the happy hormone called endorphins.

To maintain your aerobic fitness, you need to exercise for 30 minutes a day. Gentle cardiovascular exercises include walking, swimming, cycling and running.
'I don't have time to exercise!' I hear you say!?

Some tips to get some aerobic fitness and exercise into your busy schedule includes:

1. Rather than stay standing on the escalator at the train/tube station, start walking up or down
2. Take the stairs rather than the lift anytime you can
3. Get off the bus, train or tube a few stops earlier and walk the last remaining distance
4. Start cycling to work, but don't forget the helmet!

To increase your aerobic fitness, you need to get your heart rate up to 75% of your maxiumum heart rate. But always start slow, gradually increasing the intensity and time you participate in your chosen aerobic activity.

New Year Fitness Tips

Happy 2010 to all of you, and welcome to the start of your personal journey towards a healthier lifestyle! So you've eaten loads over the Christmas and New Year, and you have decided it's time to shed some kilos and get ready for the Spring. Below are a few exercise tips to get you started...

1. You need a routine, so choose a time, and at least 3 days per week.

2. Choose an activity you like to do, preferably one that can increase your heart rate to a level you feel comfortable. Generally speaking, you should exercise at a minimum of 60% of your maximum heart rate. What is maximum heart rate? You calculate it using the following formula:

220 - age = Maximum Heart Rate
Then multiply your MHR number by 0.6
This is the minimum number of heart beats per minute you should aim to achieve when exercising.

BUT ...Please remember, if you have not exercised in a long time, and you are concerned your lifestyle has not been very healthy, ALWAYS see your local GP before you exercise.

3. It is recommended you try to exercise for 30 minutes every day.

4. Cardiovascular exercise is the best, which helps improve your heart and lung function. Just doing 30 minutes of cardiovascular exercise per day can decrease your risk to heart disease substantially. Cardiovascular activities include cycling, swimming, aerobics or group fitness classes, running and walking.

Goodluck, i look forward to your questions and fitness journey adventures....