Friday, August 31, 2007

no pain, NO PAIN, how to cope

This is a very long entry I considered cutting it in two, but decided not to so the information would all hold it's value. When one exercises pain is inevitable but how can we cope and still go one to exercise again tomorrow when what we did today is making us so stove up we can hardly wiggle?

Right after we exercise and we've done, maybe a bit more than we usually do and we sit to rest for a while before going back for more; our muscles tell us, "Hey, no more, I've had enough, in fact I'm doing my best to see that you can't get up right now and hop back on that bicycle." That's because when we exercise; food for our muscles floods our muscles cells, so they have the energy and strength to do the job we are asking of them.

If we just stop without cooling down that food just sits in our muscles and does what undigested food always does, rots. That's what is causing the pain.

Lactate is a very dynamic substance. First, when lactate is produced, it will try to leave the muscles and enter neighboring muscles, the bloodstream or the space between muscle cells where there is a lower concentration of lactate. It could end up in another muscle nearby or some place else in the body.

Second, when lactate is taken up by another muscle, it will probably be turned back into pyruvate and be used for aerobic energy. Training increases the enzymes that readily convert pyruvate to lactate and lactate to pyruvate. Lactate can also be used by the heart as a fuel or go to the liver and be turned back into glucose and glycogen. It can move from one part of the body to another quickly. There is even evidence that some lactate will turn back into glycogen in the muscles.

Ordinarily, a muscle which can use pyruvate for energy will get it from glycogen stored in the muscle. However, if excess lactate is available in the bloodstream or adjoining muscles, much of this lactate will be transported to the muscle and will be converted to pyruvate. The muscle fiber that can use the pyruvate may be right next to the muscle fiber that cannot use it. Lactate also circulates in the bloodstream and can be picked up by other muscles in other parts of the body. Some of the muscles which may eventually use the lactate may be relatively inactive, such as the arms of a runner.

Is lactate harmful? Yes and no, but mostly no. When lactate is produced in the muscles, excess hydrogen ions are produced with the lactate. If there is substantial accumulation, the muscles become very acidic. These hydrogen ions cause problems with the contraction of muscles for exercise. Athletes describe a "burning" or a "tightening" of the muscles as performance disintegrates. Most of these hydrogen ions originate with the lactate. When lactate is produced, the hydrogen ion is produced; when lactate leaves the cell, hydrogen ions leave the cell with the lactate. Thus, lactate isn't the cause of muscle fatigue. But it is directly related to the acidity, which is thought to be the real cause. While athletes hate this burning sensation, it is really a defense mechanism against muscle damage. Too much acidity can break down muscle fiber. There is speculation that one of the causes of overtraining is too much training at levels that produce high acid levels.

There [are] two kinds of pain when working out;

1. Mild to moderate pain. Something you feel when you are doing an exercise such as squats. Just your tight muscles stretching and filling with blood.

2. Severe pain.-DOMS-[delayed reaction pain- This is pain you feel long after you have exercised. Such as the felling of someone sticking knives into you and turning them. Last for several days.

This type of pain is telling you that you are lifting too heavy and are tearing your muscles. You need to stop until the pain goes completely away, cut back considerably on your weights, and re-start your lifting program again.

A good workout is a combination of exercise, followed by rest (you build mass and strength during the rest, not during the exercise. The heavier you lift; the longer time you need to rest. I lift heavy once a week), followed by time (it takes 3 months to see any changes, 6 months for better changes, 12 months for good changes, 5 years for great changes!), patience (see months, before), and determination (you will have days when you do no exercise! It does not matter. Exercise when you can - the end results will still be the same!)

Every morning and evening, hammer out the kinks. Using your fists, gently thump the outside of your body, starting with your legs and arms, working from top to bottom. Then move inward to your torso and thump from bottom to top. "Pummeling your muscles and bones will help strengthen the body, stimulate blood circulation, and relax nerve endings," ...When done in the morning, this self-massage technique will waken and prepare your body -- and mind -- for the day ahead. When done before bed, it calms down the mind and beats out the stress and tension of the day. One warning: If you're taking any kind of blood thinner, such as Coumadin (warfarin), avoid this one; you could wind up with bruising.

Rub yourself down before and after exercise. Massaging your body before your stretching, cardio, or strength training increases blood flow to the muscles. Massaging your muscles after exercise may help encourage waste removal and speed muscle recovery. Before exercise, use a pummeling motion with your fists to bring blood flow to your leg and arm muscles. After exercise, rub along your muscles with your palm or fist, moving in the direction of your heart.


Lactate may be one of the most important energy fuels in the body. Let us banish once and for all the bad publicity that lactic acid has attracted for so long and elevate it to its rightful place as one of the most important of the body’s fuels’...Crucially, lactate actually helps to produce energy. It is created during glycolysis, which literally means the breakdown of glucose. Glucose is derived from the carbohydrate we eat, and glycolysis kick starts chemical processes within our muscles that produce the energy required for sustained muscular contraction. Without glycolysis we would be unable to sustain exercise for more than a few seconds

Another type of exercise soreness


For many years the phenomenon of DOMS has been attributed to the buildup of lactate in the muscles after an intense workout. However, this assumption has been shown to be unrelated to DOMS. The perceptions of pain and soreness that result from intense eccentric exercise are not related to lactate buildup at all. ...Blood and muscle lactate levels do rise considerably during intense eccentric and concentric exercise, however values for blood and muscle lactate return to normal within 30-60 minutes post exercise. Concentric exercise produces two-thirds more lactate than does eccentric exercise. If DOMS was brought on by the accumulation of lactate in the muscles, there would me more of an incidence of DOMS after concentric exercise than that of eccentric exercise. Furthermore, blood lactate levels drop to normal values within 60 minutes of an intense exercise bout. The symptoms of DOMS peak within 24-48 hours after an intense eccentric exercise bout when blood lactate levels have been at normal levels for a considerable amount of time.

Typical symptoms often associated with DOMS include strength loss, pain, muscle tenderness, stiffness, and swelling. Loss of strength usually peaks within the first 48 hours of an exercise bout, with full recovery taking up to 5 days. Pain and tenderness peak within 1-3 days after exercise and typically subside within 7 days. Stiffness and swelling can peak 3-4 days after exercise and will usually resolve within 10 days. It is important to note that these symptoms are not dependant on one another and do not always present at the same time.


If you work out hard but not very regularly, you're especially likely to have sore muscles afterward. Taking vitamin-E supplements before you exercise can help prevent that, a study at Tufts University Medical School in Boston found. Men who took 1,000 international units (IU) of vitamin-E supplements daily for three months reported less muscle soreness after workouts than did those who took a placebo, says researcher Jennifer Sacheck, Ph.D., who also looked for evidence of muscle damage in their blood. Both sexes should benefit the same, she says, and 200-400 IU of vitamin E daily may be enough to prevent pain for everyone.

The current recommended daily intake of natural vitamin E from foods such as nuts and vegetable oils is 22 U or 33 IU of synthetic. The maximum recommended intake from supplements is 1,500 IU of natural E, 1,100 IU of synthetic.

This doesn't generally work for those with Fibromyalgia, or Rheumatoid arthritis, or who are aged, and also certain injuries. While it is believed that moderate exercise can really help those with FMS, heavy exercise can really knock them for a loop.

Rheumatoid arthritis sufferers know that they will pay for every bit of exercise they engage in, and since it's necessary for all of us, even folks in wheelchairs, low-impact is best below are some great tips for exercising with Rheumatoid arthritis, I think it's sound advice for all of us who experience severe pain after exertion. Especially the cooling down part.

Before Exercise:
Apply heat or ice treatments to the area you will be exercising. Heat relaxes your joints and muscles and helps relieve pain. Cold also reduces pain and swelling for some people. Be sure to apply the heat or cold correctly. Heat treatments should feel soothing and comfortable, not hot. Apply heat for about 20 minutes. Use cold for 10 to 15 minutes at a time. For more advice on proper use of heat or cold, contact your local Arthritis Foundation for a copy of the booklet Managing Your Pain.
Warm up. Do gentle range-of-motion and strengthening exercises at least 10 to 15 minutes before more vigorous endurance-type exercise. Begin your activity at a slow pace and gradually work to a faster pace. Taking the time to warm up before exercising will help you prevent injuries.
Wear comfortable clothes and shoes. Your clothes should be loose and comfortable for easy movement. Layering your clothes will help you adapt to changes in temperature and activity level. Your shoes should provide good support, and the soles should be made from non-slip, shock-absorbent material. Wearing shock-absorbent insoles also can make your exercise more comfortable.
During Exercise:
Don't hurry. Exercise at a comfortable, steady pace that allows you to speak to someone without running out of breath. Exercising at this pace gives your muscles time to relax between each repetition.
Breathe while you exercise. Don't hold your breath. Exhale as you do the exercise, and inhale as you relax between repetitions. Counting out loud during the exercise will help you breathe deeply and regularly.
Be alert for "warning signs." Stop exercising right away if you have chest tightness or severe shortness of breath or feel dizzy, faint or sick to your stomach. If these symptoms occur, contact your doctor immediately. If you develop muscle pain or a cramp, gently rub and stretch the muscle. When the pain is gone, continue exercising with slow, easy movements. You may need to change position or the way you are doing the exercise. A good general rule is to stop exercising if you start having sharp pain or more pain than usual. Pain is your warning signal that something is wrong.
After Exercise:
Cool down for five to 10 minutes. This helps you cool off, lets your heart slow down and helps your muscles relax. To cool down, simply do your exercise activity at a slower pace, such as walking slowly. Also try gentle stretching to avoid stiff or sore muscles the next day.

For me heat is the ticket, after days like today when I've mowed and trimmed [hey that trimmer weighs a ton, and it makes my shoulders and arm ache afterwards] I've found that allowing myself to hurt for too long,-- ok I'm a stoic-type, I rarely stop what I'm doing just because it hurts--results in pain that lasts and lasts even up to a year or more. I got tendonitis from being on the telephone too long- it lasted over a year, rendering my left arm and shoulder completely unusable all that time. My muscles on my left side spasm from stroke damage and if I continue an activity that causes the spasming that pain just lingers, the gift that KEEPS ON GIVING! Anyway I love heat, long lobster dips in my tub- ok I'm careful, but my skin tolerates heat better than most people's.

I also like heating pads and my Nikken farinfrared machine [KenKo wave] to reduce pain. The other day I was holding a paperback book that was so exciting that even tho' my hand was spasming I kept on reading, and my wrist hurt so bad atfterwards, making sleep difficult, I put the Nikken machine on it and away was the pain in about an hour after I took it off the pulse.

I also believe that my CellPower™ Is helping me overcome so many problems I've had.
Some more help that I need, for weight control, is coconut oil

,Essential fatty acids,FLAX SEED OIL
Have a great, Healthy day.

Write to me at or use the comment or chat features. I do appreciate the feedback even if it’s negative, although if you must put me down read the Whole blog first!
Christian Biblical stories
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~~~~Jokes And inspiration~~~~
Never borrow from the future. If you worry about what may happen tomorrow and it doesn't happen, you have worried in vain. Even if it does happen, you have to worry twice.
1. Pray
2. Go to bed on time.
3. Get up on time so you can start the day unrushed.
4. Say No to projects that won't fit into your time schedule, or that will compromise your mental health
5. Delegate tasks to capable others.
6. Simplify and
unclutter your life.
7. Less is more. (Although one is often not enough, two are often too many.)
8. Allow extra time to do things and to get to places.
9. Pace yourself. Spread out big changes and difficult projects over time; don't lump the hard things all together.
10. Take one day at a time.
11. Separate worries from concerns. If a situation is a c oncern, find out what God would have you do and let go of the anxiety. If you can't do anything about a situation, forget it.
12. Live within your budget; don't use credit cards for ordinary purchases.
13. Have backups; an extra car key in your wallet, an extra house key buried in the garden, extra stamps, etc.
14 K.M.S. (Keep Mouth Shut). This single piece of advice can prevent an enormous amount of trouble.
15. Do something for the Kid in You everyday.
16. Carry a Bible with you to read while waiting in line.
17. Get enough rest.
18. Eat right.
19. Get organized so everything has its place.
20. Listen to a tape while driving that can help improve your quality of life.
21. Write down thoughts and inspirations.
22.Every day, find time to be alone.
23. Having problems? Talk to God on the spot. Try to nip small problems in the bud. Don't wait until it's time to go to bed to try and pray.
24. Make friends with Godly people.
25. Keep a folder of favorite scriptures on hand.
26. Remember that the shortest bridge between despair and hope is often a good "Thank you Jesus."
27. Laugh.
28. Laugh some more!
29. Take your work seriously, but not yourself at all.
30. Develop a forgiving attitude (most people are doing the best they can).
31. Be kind to unkind people (they probably need it the most).
32. Sit on your ego.
33. Talk less; listen more.
34 Slow down.
35. Remind yourself that you are not the general manager of the universe. love it!!!!!
36 . Every night before bed, think of one thing you're grateful for that you've never been grateful for before. GOD HAS A WAY OF TURNING THINGS AROUND FOR YOU. "If God is for us, who can be against us?" (Romans 8:31)

I think it would be a good idea.
-- Mahatma Gandhi, when asked what he
thought of Western civilization

There is no expedient to which a man will not go
to avoid the labor of thinking.
-- Thomas A. Edison

A man can be happy with any woman as long as he
does not love her.
-- Oscar Wilde

Sometimes the mind, for reasons we don't
necessarily understand, just decides to go to the store
for a quart of milk.
-- Diane Frolov and Andrew Schneider

The summer band class I taught was just getting underway when a large insect flew into the room. The sixth-graders, eager to play their shiny new instruments, tried to ignore the buzzing intruder, but eventually one student, Tommy, could stand it no more.

He rolled up his music book and swatted the insect and then stomped on it to ensure its fate.

"Is it a bee?" another student asked.

"Nope," Tommy replied. "Bee flat."
Three contractors were touring the White House on the same day.

One was from New York, another from Missouri and the third from Florida. At the end of the tour, the guard asked them what they did for a living. When they each replied that they were contractors, the guard said, "Hey, we need one of the rear fences redone. Why don't you all take a look at it and give me your bids."

First the Florida contractor took out his tape measure and pencils, did some measuring and said, "I figure the job will run about $900 - $400 for materials, $400 for my crew, and $100 profit for me."

Next was the Missouri contractor. He also took out his tape measure and pencil, did some quick calculations and said, "Looks like I can do this job for $700 - $300 for materials, $300 for my crew, and $100 profit for me."

Finally, the guard asks the New York contractor for his bid. Without batting an eye, the contractor says, "$2700."

The guard, incredulous, looks at him and says, "You didn't even measure like the others did! How did you come up with such a high figure?"

"Easy," says the contractor from New York, "$1000 for me, $1000 for you, and we hire the guy from Missouri."


(1)looksmart find articles/Everything you always wanted to know about lactate analysis
(2)allexperts search/weightlifting and exercise
(3) reader's digest/learn thev art of self-massage.
(4)Everything you always wanted to know about lactate analysis
(5)Len Kravitz University of New Mexico/Treating and Preventing DOMS
(6)looksmart find articles/E-ase away post-exercise pain - Eat Right
(7)The Arthritis Foundation

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