January & February Health Tips

It is very common to experience muscle pain 24 to 72 hours after beginning an exercise program.  Many of us have always been told and believed that DOMS was due to a buildup of lactic acid.  However, recent research has suggested that muscle soreness is due to a combination of connective and muscle tissue damage followed by an inflammatory reaction that activates pain receptors.  This damage is thought to be primarily caused by eccentric muscle actions that result in the mico-tears in connective and muscle tissues.

 Chocolate Milk & Recovery 

A recent study performed by the Journal of Strength & Conditioning concluded that consuming low fat chocolate milk as a pre or post recovery drink is just as beneficial as consuming a carbohydrate-electrolyte beverage.  Although researchers are not completely clear on why low fat chocolate milk is effective it is believed that the combination of carbohydrate, protein, fluid, and electrolytes may promote muscle resythnesis and rehydration therefore speeding up recovery between training sessions.

 Exercise of Month

Bosu Side to Side Push-Up

Difficulty: Intermediate

Equipment Needed:  Bosu

Picture Left Start:  Start with both hands on bosu approximately shoulder width apart.  From this position perform a close grip push-up keeping the elbows in close to the body.  This will isolate the Triceps as well as the inner chest.

Picture Right Finish: Once you return  to the starting position lift and move your left hand off the bosu while keeping your right hand on the bosu.  Do a push-up and return to the starting position.  Now return to the starting position with both hands on the bosu and  perform a close grip push-up.  You will then repeat with your right arm as you did with the left.  You should repeat this until you cannot complete a full push-up and the chest, core and arms are fatigued. Be sure to keep your body flat and try not to dip the low back or raise the hips.

Supplement of the Month

Conjugated Linoleic Acid

CLA is a fatty acid that is found in meats and dairy products.  This supplement has been shown to help reduce body fat while simultaneously increasing lean muscle.  It may also help reduce the risk of certain cancers.  In order for CLA to be affective you must supplement it for a minimum of 12 weeks.

 Dose:  1-3 grams with breakfast, lunch and dinner.