The phrase "No pain. No gain" has been around since the 80's, but is it true?
In this episode, Janet and Nikki discuss the science and myths of DOMS or delayed onset muscle soreness.
Looking at the data, they cover:
- The definition of DOMS
- Common causes of DOMS (surprisingly, it's not necessarily caused by working hard)
- How DOMS affects performance in the areas of strength, cardiovascular endurance and flexibility
- The relationship between DOMS and sport/fitness related injury
Episode Length: 25 minutes
In this podcast, Janet, Nikki and Rebecca of Soma Pilates discuss how can you measure your fitness beyond the number on the scale and or what you look like. They discuss major fitness benchmarks, fitness guidelines and how much you should really workout. The 5 components of fitness - Body composition - Muscular strength - Muscular endurance - Flexibility - Cardiovascular endurance The difference between muscular strength and muscular fitness Muscular strength is the amount of force a muscle can produce to lift a weight one time. Muscular endurance is the amount of force you can produce over a period of time. You typically train for muscular force by using heavier weights and lower reps (usually under 6 reps. Conversely, you’d train for muscular endurance with lighter weight and higher reps. However, any strength training will affect both muscular strength and endurance. How to train for each component of fitness (based on ACSM) Cardio: 150 minutes a week of moderate exercise or 3 times a week for 20 minutes a session for more intense cardio Muscular strength & endurance: Lift 2-3 times a week, focusing on all muscle groups Flexibility: Can be used as dynamic stretching or movement throughout a workout or can be used as static stretching (30 seconds or more) preferably at the end of a workout to preserve power. Links mentioned: Soma blog on performance related injuries
In this podcast, Janet and Nikki discuss if it’s okay to butt wink and the difference between training for a functional movement squat and a loaded squat. They answer common squatting questions like if you should squat past 90 degrees and if it’s okay for the knees to go over the toes.
Causes of restricted range of motion and pain during squats:
- Lack of dorsiflexion/tight ankles
- Tight hips
Corrective to improve squatting mechanics:
- Foam rolling calves and shins
- Calf stretching - Hand knee rocking
- Figure 4 stretch (both neutral and tucked pelvis)
- Core Strength Links Mentioned: