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Tuesday, November 23, 2010
No Pain, No Gain? Not Likely
With the New Year's rush to fitness underway there are undoubtedly many folks out there that are feeling the pain of starting a new exercise program. In my experience as a health and fitness professional there are three types of exercise induced pain that I commonly see. One of these types, which is more of a discomfort than pain, is acceptable. The other two types of pain are not acceptable and will stop your progress dead in its tracks.
The first type of pain is really more of a discomfort and is acceptable when starting a new program. This cause of pain is what is known as "delayed onset muscle soreness" or DOMS. Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibers and the amount of soreness is typically directly correlated to the amount or intensity of new exercise. Although some level of DOMS should be expected and acceptable if the muscle pain is severe and lasts for more than a few days after the workout then chances are you're overtraining.
The next type of pain that I commonly see is "over use" or "cumulative" injury. There are few reasons for this type of pain. One reason may be over-training. Working the muscles too hard and too often doesn't allow adequate muscle recovery and creates what is called the cumulative injury cycle. During this process the inflammatory response is initiated. Scar tissue and muscle adhesions are produced in order to repair and strengthen the damaged muscle. This scar tissue does not stretch and is considered "non-functional" tissue. As you continue to exercise, these tissues which are expected to stretch and slide become bound down. This creates increased tension on the muscle and joints and increased inflammation and further injury.
Now, in many cases this cumulative injury cycle is initiated long before the start of a new exercise program. Repetitive stress caused by poor posture (i.e. sitting slouched for hours upon hours in front of a computer) or by repetitive motions like swinging a golf club or tennis racket, or throwing a baseball can create the same cumulative injury cycle. Often these folks with this repetitive stress are aware of occasional muscle aches or stiffness (i.e. low back, neck or joint pain). However, when the activity demands of these already stressed muscles are increased, this pain can intensify and even cause real and permanent damage to the musculoskeletal system. This type of pain can often be avoided by avoiding what Dr. William Roberts, a professor of family medicine at the University of Minnesota and a past president of the American College of Sports Medicine refers to as the "toos"; too much, too soon, or too hard." I'll add another "too" to that list... Too little information. A consultation with a qualified fitness professional is a great way to insure that you are getting started the right way. If you are going into an exercise program already suffering everyday aches, pains, or stiffness then a consult with a qualified professional is a must.
The third type of pain is the emotional pain caused the failure of progress. Having battled obesity as a child and teenager, believe me I know the pain of failure. Trying diet after diet, exercise program after exercise program and seeing no progress. In order to avoid this type of pain you need three things.
1. The right information
2. The right expectations and
3. The right motivation.
The right information is out there and it's easy to find. Whether it's a qualified fitness professional or a good book on exercise and nutrition there are plenty of good resources out there. Just do your research and use common sense if you're looking for a trainer make sure you know their credentials. If you're looking for a book or program to follow on your own, just remember if sounds gimmicky or too good to be true, then...it is a gimmick and too good to be true.
Having the right expectations is critical. Setting good realistic goals is often the difference between staying the course and reaching your goals and quitting in disgust. Set up short term attainable goals and build on the success of reaching those goals.
In terms of making a significant change in your body and your health the most important thing is finding the right motivation. A doctor telling you that you need to lose weight for your health isn't motivation... its common knowledge. An old pair of pants in the closet that prompts the thought "I'm going to fit into those again" isn't motivation... that's wishful thinking. "Come on, you can do it, just one more rep!" coming from a personal trainer isn't motivation... its encouragement. Motivation is a feeling or deep desire that comes from deep inside of you that is strong enough to elicit a change in your behavior. The key here is that the real motivation is internal and individual. You can get good information and accountability from good doctors and fitness professionals, and you can certainly look forward to fitting in those skinny cloths. But believe me when I tell you the motivation must come from you!
Bill is a licensed Registered Nurse as well as a National Strength and Conditioning Association - Certified Personal Trainer. In the summer of 2001 after spending years practicing in the specialty of Orthopedics and Sports Medicine, Bill founded Precision Fitness-Personal Fitness, Inc. Bill has dedicated his career to helping individuals identify and overcome obstacles that stand in the way of optimal wellness and peak physical performance. As a recognized expert in the field of corrective exercise and performance, Bill has contributed to numerous publications and industry websites and has co-authored two books on fitness and performance. Since opening Precision Fitness, Bill has enjoyed helping clients that range from the professional athlete (NFL, PGA, NASCAR, PBA) to the student athlete and from fortune 500 CEOs to stay at home moms. Bill can be reached via e-mail at bill@ncprecisionfitness.com
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