The great Australian Run will be held on the 29th of November 2009. The 2009 run has been designed by Athletics Australia to incorporate the Australian National Men’s and Women’s Road Championship and will attract some of Australia’s most elite athletes. Not only will you have the chance to run alongside some of Australia’s greatest athletes, but you can also raise money for your favorite charity! The 15km event will commence and finish in Albert Park and will pass some of Melbourne’s famous landmarks. For more information simply visit:
www.greataustralianrun.com.au.
Delayed Onset Muscle Soreness
Delayed Onset Muscle Soreness (DOMS) describes muscle soreness and stiffness felt 12 – 48 hours after completing exercise. It usually occurs when you change the type, duration or intensity of exercise that you normally do.
DOMS is a normal response to exercise that forms part of the body’s adaptive process to exercise and involves the microscopic tearing of muscle fibers. DOMS is a sign that the body is adapting to new training, which generally leads to greater strength and endurance.
DOMS is exacerbated by eccentric muscle contractions (where the muscle is contracting while an external force is lengthening the muscle) such as downhill running, plyometrics and resistance training.
So what is the best way to alleviate post workout soreness? The following tips may be useful:
- Use heat to reduce swelling. Heat increases blood flow to the affected area, increasing oxygen and healing nutrients to the muscle site;
- Ensure you complete an adequate warm up and cool down with plenty of stretching;
- Massage has been known to be beneficial for reducing discomfort; and
- Rest. Don’t overwork the affected site. Allow yourself adequate recovery time or you may be at risk of overtraining or injury.
Sodium
Salt is an electrolyte composed of sodium and chloride. Salt is essential for numerous bodily functions including:
- Regulation of fluid within cells
- Absorption of nutrients in the small intestine
- Control of blood pressure
- Nerve conduction
- Extraction of excess acidity from cells
Whilst salt is an essential dietary component, studies have shown that Australians consume more than 8 times what is considered to be the healthy limit! Excess salt consumption has been linked to a wide range of health problems including: high blood pressure, kidney disease, heart disease, stroke, gastric cancer and osteoporosis
It is recommended that the daily salt intake should not exceed 1,600mg.
There are several ways to reduce your salt intake:
- Avoid adding table salt to your foods. Use herbs for flavor instead.
- Avoid takeaway and processed foods.
- Use fresh vegetables instead of the canned variety.
Exercise of the Month – Lat Pulldown
The lat pulldown is a compound exercise that specifically targets the latissimus dorsi (back muscle). It also works numerous other back, shoulder and arm muscles including the rhomboids, posterior deltoids, lower and middle trapezius, and biceps. The lat pulldown is useful for achieving wider, more toned back muscles and strengthening the general back muscles to improve posture.
How to Perform:
- Sit on the bench ensuring your knees are at right angles and feet flat on the floor.
- Grip the bar with a wide grip (slightly outside shoulder width).
- Lean slightly back from your hips.
- Pull the bar to the front of your chest and pause momentarily.
- Release the bar and straighten your arms until you return to the starting position.
Tips
- Do not jerk the bar down or lean back excessively. The movement should be controlled to the top of the chest and released slowly. Reduce the weight if necessary to achieve proper technique.
- Avoid the technique of pulling the bar behind the neck. This has the potential to stress the shoulder joint and cause injury to the rotator cuff.
