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Lactic acid was once believed to be the cause of sore muscles after exercise. It’s not. Another substance, lactate, contributes. However, what causes muscle burn and pain is more complex. Staying hydrated and resting muscles may helIf you participate in high intensity interval training or similar intense exercise, you’ve probably felt the intense burn in your muscles that often comes with this type of activity. This burning sensation is frequently attributed to lactic acid buildup. For years, recreational and competitive athletes have assumed that, in order to increase performance, they have to minimize lactic acid in their bodies. However, this notion is falsThat’s right: Lactic acid is not the cause of the burn during intense exercise, nor is it responsible for the persistent soreness that may last from hours to days following intense exercise. What’s more, exercise physiologists are continuing to study the complexities of what we’ve traditionally called “lactic acid buildup.” As i...

Cold immersion therapy can help reduce muscle soreness, cool you down after exercise, help your immune system and metabolism, and even improve your mood. But make sure your immersion in cold water is brieImmersing yourself in cold water has some distinct health benefits, as many health influencers, celebrities, athletes, and trainers will happily confirmBut what’s the science behind cold water therapy? What exactly are the benefits? And what’s the best and safest way to immerse yourself in cold water? In this article, we’ll help answer these questions and dig into the research that’s been done on cold water immersionWhat exactly is cold water therapy? Cold water therapy is the practice of using water that’s around 59°F (15°C) to treat health conditions or stimulate health benefits. It’s also known as cold hydrotherapThe practice has been around for a couple of millennia. But recent adaptations include ice baths, brisk daily showers, outdoor swims, and cold water immersion therapy ses...

Living an overall healthy lifestyle is the most important step you can take to maximize your recovery from working out. No recovery method can make up for poor nutrition and a lack of resCredit Image: FatCamera/Getty ImaDespite what you may read on some fitness blogs, there’s no better way to help your muscles recover than by eating healthy foods and getting a good night’s sleep. Many people believe they need expensive supplements to achieve results from their workouts. Although some supplements have benefits, you’re not goingmaximize your performance unless you’re already taking care of the basicIn this article, we give you 15 proven tips to maximize your muscle recovery and help you build a more consistent fitness programHow our tips are categorizWe’ve divided our tips into five categoriesfooddrinksupplementlifestyle habitsthings to avoKeep in mind that the following tips are meant to give you ideas of how you can improve your muscle recovery, but they aren’t meant to be a comprehen...

It’s OK to work out during some mild illnesses. But if you’re experiencing diarrhea, vomiting, weakness, a fever, or a wet cough, it’s best to rest your bodEngaging in regular exercise is an excellent way to keep your body healthyIn fact, working out has been shown to decrease your risk of chronic diseases like diabetes and heart disease, help keep your weight in check, and boost your immune system (1Trusted Source, 2Trusted Source, 3Trusted Source). While there’s no doubt that exercise plays an important role in health, many people wonder whether working out while sick will help or hinder threcoveryHowever, the answer isn’t black and whitThis article explains why sometimes it’s OK to work out when you’re sick, while other times it’s best to stay home and rest.Is it OK to work out when you’re siMarjan_Apostolovic/IstA speedy recovery is always the goal when you are sick, but it can be hard to know when it’s OK to power through with your normal gym routine and when it’s best to take ...

Physical therapy and occupational therapy are two types of rehabilitative care. The goal of rehabilitative care is to improve or prevent the worsening of your condition or quality of life due to an injury, surgery, or illnesWhile there are some similarities between physical therapy and occupational therapy, there are also key differenceThis article will take a closer look at both types of therapies, the benefits they offer, and how they differ from one another. What are the key differencePhysical therapy, also known as PT, focuses on helping improve your movement, mobility, and function. A physical therapist may do this by using a variety of exercises, stretches, or other physical activitieFor example, someone who has had knee replacement surgery may visit a physical therapist as part of their recoverThe physical therapist will work with the patient to help strengthen their knee and increase the range of motion in their knee joint. This can help them move more easily with less pain an...

Orthopedic physical therapy can be life-changing. A skilled physical therapist (PT) can get you back on track with your daily activities after surgery, an injury, accident, or illnesThat’s because an orthopedic PT specializes in diagnosing and treating conditions that affect any part of your musculoskeletal systeAn orthopedic PT works to integrate all your other bodily systems — especially your neurological and cardiovascular systems — with your musculoskeletal system to treat your injury or condition appropriatelIn this article, we’ll take a closer look at what orthopedic physical therapy is, when you may need it, and the types of treatments it includesWhat’s orthopedic physical therapOrthopedic physical therapy involves the care of your entire musculoskeletal system, which includes yourbonmusclligaments and tendonjoinconnective tissA PT who specializes in orthopedics can evaluate your condition and diagnose the issue or condition you have. This will includedetermining the appropr...

Isokinetic exercise uses specialized workout equipment to maintain a constant speed during movements, regardless of the amount of force applied. Its purposes include rehabilitation, recovery, and testing muscle function.What is isokinetic exerIsokinetic exercise is a type of strength training often used for testing and rehabilitation. It uses specialized exercise machines that allowTrusted Source the muscle to work at maximum strength while maintaining a constant speed. These machines help isolate and control the movement of the targeted muscle while regulating the pace of an exercise by fluctuating resistance throughout your range of motioYou can adjust the speed and range of motion to suit your needs. Different attachments on the machines can also isolate and target specific muscle groYou can use isokinetic exercise to test and improve your muscular strength and endurance, typically under the guidance of a qualified professional. Using a machine to control the speed also allows the...

If you’re looking to increase your mobility and possibly enhance recovery after a strenuous workout or athletic event, you may want to consider voflossingAlso known as muscle flossing or tissue flossing, voodoo flossing is a compression therapy technique. It uses a heavy duty resistance band typically made of latex rubber to compress a joint or muscle group while performing certain movements through a full range of motioRead on to learn about what it is, how it works, its benefits and risks, and who should consider employing the technique. Izusek/GettyImageWhat is voodoo flossin“Voodoo flossing is a method of soft tissue mobilization that uses a latex rubber band, similar to a resistance band, for compression during passive or active mobilization,” says John Gallucci, DPT, ATC, CEO of JAG-ONE Physical TherapThe band is typically wrapped around a joint or muscle group like an ace bandage wrap might bWhen you floss your muscles, Gallucci says you constrict blood flow to the compressed a...

If gym workouts are a part of your routine, you know the importance of turning up with all of the essential gear — especially if you usually hit the gym before or after work or a social engagemenAn organized gym bag stocked with the basics can add ease to your routine, allowing you to focus on your workout maximizing your time when you’re therRead on for recommended gym bag essentials for standard workouts as well as powerlifting, swimming, and bo Flamingo Images/Stocksy United Basic gym bag essentiaThese are the basic (and maybe obvious) items to keep in your gym bag. Thank us later when you’re packing and almost forgetheadphonesGym bFor starters, equip yourself with a lightweight bag in a breathable, water-resistant fabric that’s easy to wash and dry. The ideal size will comfortably caall of your supplies without taking up too much room. To maximize space, choose a bag that has zippered exterior and interior compartments for easy organization. OrganizeGet organized with travel pouc...

Some exercises, including bicep curls and squats, can support weight training at home or the gym. You can use free weights or your body weight with certain exercises to provide resistancAndrea Gjestvang/Getty ImaWhether your goal is to build muscle mass or achieve a fitter, more toned body, lifting weights can help you get there. Weight training, also known as resistance or strength training, builds lean, stronger muscles, strengthens your bones and joints, and can help keep your metabolism in a healthy state — meaning you’ll burn more calories even when you’re restingAnd the benefits of lifting weights aren’t just for young people. Weight training as we age can help fight the loss of muscle mass and mobility, as well as improve psychological well-being. So even if you’ve never done any kind of weight training before — it’s never too late to starWhat’s more, you don’t even need to belong to a gym. You can simply use your body weight for many exercises or use free weights, resistance ...

Nurturing a lifelong love of movement and physical activity in children is a goal of many parents and caregivers. Unfortunately, less than 24% of American children ages 6 to 17 get 60 minutes of physical activity daily, which is the recommended amount for kids (1Trusted SourceThe good news? When children develop a love for something like movement early on, it usually sticks with them for life. To ensure your child gets enough exercise as they get older, you need to set a foundation for a lifelong appreciation for movement in their early years. Read on to discover how a love of movement starts at home, get ideas for inspiring young kids to get moving and enjoy it, and learn why physically actchildren grow up to be active adultsMaryna Terletska/Getty ImagThe love of movement starts at hThe foundation you set with young children is critical to their overall healDenise Woodall-Ruff, MD, Pediatrician, and Director of the Healthy Weight & Wellness Center at Stony Brook Children’s Hospit...

If you’re like most fitness enthusiasts, you already know the importance of setting goals that guide your training progrSetting SMART goals is arguably one of the most important steps in developing your fitness prograNot all fitness goals are created equally, and some goals set you up for frustration and failure from the moment you first step foot in the gySMART goals are designed with behavioral psychology in mind and intentionally built to be useful and effective at moving you methodically toward whatever your long-term fitness aspiration might bThis article breaks down everything you need to know about setting SMART fitness goals to keep you focused, motivated, and foster your success as you embark on your personal fitness journeIvan Gener/Stocksy UnitWhat does SMART stand foWhen it comes to setting SMART goals, the term does not just refer to cleverness or intelligIn fact, SMART is an acronym that stands for the following (1TruSource)specific measurabattainabrelevatime-bouColl...

OvervieSports injuries occur during exercise or while participating in a sport. Children are particularly at risk for these types of injuries, but adults can get them, tooYou’re at risk for sports injuries if youhaven’t been regularly actidon’t warm up properly before exercplay contact sporRead on to learn more about sports injuries, your treatment options, and tips for preventing them in the first placTypes of sports injuriDifferent sports injuries produce different symptoms and complications. The most common types of sports injuries Sprains. Overstretching or tearing the ligaments results in a sprain. Ligaments are pieces of tissue that connect two bones to one another in a joiStrains. Overstretching or tearing muscles or tendons results in a sprain. Tendons are thick, fibrous cords of tissue that connect bone to muscle. Strains are commonly mistaken for spraiHere’s how tell them aparKnee injuries. Any injury that interferes with how the knee joint moves could be a sports injury....