Body Blog - News, Views and Tips
DOMS, or Delayed Onset Muscle Soreness to give it its full name, can show up a day or two after exercise and should be expected when you’ve just started exercise, changed your routine, or trained harder than usual. It doesn’t last too long and is actually a sign of inflammation, the same body response that triggers pain and swelling when you cut yourself, which thankfully is part of the muscle repair and recovery process. In these cases you’ve caused microscopic damage to the muscle fibres, and the connective tissue between the muscle fibres are sending pain signals to your brain. This soreness is therefore part of the conditioning and adaption process, and results in stronger muscles as they recover and build.
Ramp up your metabolism with these compound exercises.
When time is limited, a super quick way of exercising is to use compound exercises to work more than one body part at a time. This really helps boost your metabolism as you are breaking down more muscle in one go than in single (isolated) exercises, though of course isolated exercises still have their benefits when you have more time. You can do this workout in as little as 10 minutes and with absolutely minimal equipment. In fact it is a great morning routine to set you up for the day.
Any moderate to hard weight that you can hold comfortably and securely will do, so you don’t have to use formal equipment like dumbbells or medicine balls. Always remember though to warm up before you exercise and stretch after.
The ‘Core’ muscles are the ones that stabilise your spine, shoulders and pelvis, providing the foundation of strength for your body. These muscles transform your abdomen and spine into a powerful, but flexible column, and enable you to move with purpose and control.
There are of course many muscles involved in your core, but generally the major muscles grouped under this heading are –
- Transversus Abdominis
- Dorsi (Spinalis & Longissimus)
- Lumborum (Ilio Costalis & Quadratus)
The following exercises are built around using a Dome (or Bosu), which increases the challenge to your body. The dome provides an unstable surface, forcing your muscles to use proprioception, i.e the ability of the body to maintain balance during motion, and therefore work harder by finding and retaining your centre of gravity throughout the exercise.
Perform them 3-4 times a week for maximum benefit, and train your way to an abs-solutely fabulous core!