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23.11.2015, admin
Sore muscles after a hard workout is normal, doing some things to help cope better with it and maybe get rid altogether is important.
Delayed Onset Muscle Soreness or DOMS is one thing nearly always goes along with training,I mean you can’ do any normal activities like walking or running but it was worth it.
Many trainers do not believe it as an effective way to determine how hard you worked out whilst researchers havn’t decided either way. One theory is that lactic acid released during and after intense training causes a PH shift in the muscles which dampens neural impulses and then causes soreness when compressing or contracting muscles, one other theory is micro-muscle damage as the cause of DOMS, this has been seen as muscle distortions under a microscope. Whatever causes DOMS it is easy to predict when it will occur, any high volume, high loads sets can bring it on.
It is however something you can control, these exercises also boost overall recovery too, an often overlooked component of training. This has become a staple of most people’s recovery techniques and for good reason too, it does more than just basic stretching.
Muscles require proper nutrition in order to recover, it’s pretty obvious but many people choose not to follow it, protein-rich foods reduce inflammation and digestive stress. The basic rule is to consume a decent meal 30-40 mins after your workout filled with protein and slow release carbs, a few hours later eat a protein rich meal with fat. A hot bath helps loosen muscles after a workout, with added epsom salts it’s even better as the magnesium in the solution absorbs into the skin, improving muscle function and reducing soreness.
The heat of the water also helps improve blood flow, this helps you relax and sleep soundly. Epsom salts dissolve best with three quarters of a cup per tub, make sure the salts have dissolved fully, stick to around 30 mins bath time.
Sleep is very important to recovery, an average lifter will require the usual 7-8 hours per night, even upto 10 hours if you are a hard training athlete.
It is always good to check your heart rate first thing in the morning when you get up, you are looking for somewhere between 60-80 bpm, if it is higher than that then you probably need more sleep.
Many people think that high intensity cardio is the only way to go these days but the truth is low intensity steady away cardio is where it is at, this type of cardio can have a brilliant effect on muscle recovery. Low intensity workouts also get the blood flowing better and aid digestion as well as waking up your nervous system which helps give you a better workout at a later date. The best benefits can be had keeping your heart rate below 120 bpm and 30 mins maximum length.
Effective recovery workouts include tai chi, yoga, pilates or the workout listed below, do each circuit without a break but don’t rush the reps. An active recovery workout is great for helping rebuild muscle tissue faster and prepare you better for future workouts.
In conclusion then, these little tips should easily help you rid yourself of sore muscles, just follow the advice and don’t over do it.
The stretching and rolling of damaged tissue stimulates fluid movement and healing processes which helps improve the pliability of muscles, it does hurt but it is very much worth it.
Treadmills and bikes in the gym provide the best option but an outdoor hike can also be great too.
When you have finished a circuit, rest for 2 minutes and repeat again, this takes about 15-20 mins to do. YOU WILL FIND MANY PERSONAL TIPS, HELPS AND EXPERIENCES FROM DENIS` OWN LIFE,A  BASED ON OVER 40 YEARS OF FASTING AND PRAYER FROM SHORT FASTS OF UP TO 10 DAYS,A  TO FASTS OF 40 DAYS AND MORE ; FASTING TEACHINGS FROM THE MINISTRY OF REV. Fifteen of the crew were killed instantly, but the 16th crew member, Ken Cantrell, survived.
A The explosion caused an inferno of death, but Ken Cantrell was protected by the power of the Holy Ghost: a€?God told me that I should not be afraid, but to open the door and go out. I went in and out, and I carried the burning bodies one by one out of the a€?melting death ovena€™, while the flesh fell from their bones.a€? This took approximately 35 minutes. It was the most notorious, toughest and bloodiest night-club in the entire state of Alabama.A I remember that in one week, 17 people were killed inside A the A club and in front of it.

A Sometimes in the A gamblingA  A world hundreds of thousands of dollars changed hands in a single night.
It was in this kind of environment in Huntsville, Alabama, that I was raised, without knowing the Lord Jesus Christ. Although I was one of the worst sinners, I had respect for my grandfather and the Baptist church. I then took out and threw away my loaded dice from yet another pocket and removed my marked playing cards from still another pocket. Navy, a Brother Ratan invited me on the street to `Mother Lane`s Hospitality Home` for the Service Men. Although I was on my way to a Baptist Church, Brother Ratan persuaded me to come to his Service-Men`s Centre.A A minister, the Rev. I however, kept the book with me.A On the Aircraft Carrier `Lake Champlain` I tried to read it once again. I tore off the cover where my name was on it and tore it up into fine pieces and tossed it into the ocean.
I figured that in the garbage can it would be gone for good and that no one would find it there. Even if they would find it, my name would not be on it.A My Commanding Officer loooked in the garbage can and picked it up.What business would a Commanding Officer have looking in a garbage can?
For some reason or other, he asked me to be sure to read it first and then if I wished to discard it, i could do so.A To this day I did not understand why my Commanding Officer ever looked into a garbage can excepting it to be the Lord who led him to do this.
A Although I had been a Baptist Preacher, I began feeling the Anointing in the pages of Bro. A After the 10th day of fasting, several of the boys remarked that they saw a light around my body. A Day by day on my 21 day Fast I could feel this `Holy Ghost` protection increasing all over my body. All of the rest of the crew were out to get candy bars, coffee, cigarettes, refreshments, etc. If many of the boys, who had just returned a few seconds earlier, had stayed away for just a moment longer, they would not have been engulfed in the a€?flames of deatha€™. Fire!a€? I also yelled out: a€?Fire!a€? Huge billows of rolling, raging flames were rushing towards everyone. With horror I saw all 15 of my Crew Mates swallowed up in sudden death.A Joe and Don were the furthest away from the only door in the room when the explosion occurred and Don fell to the floor with Joe Carnes.
He would not come to church and refused to accept Christ.A Joe was sitting next to me at the time of the explosion.
His head, shrunken so small appeared as a mummy dwarf - others likewise, as I watched their bodies bake to a crisp. A I reached over to where Joe had been sitting and placed him on my left arm and partly on my shoulder but his flesh fell from his bones as I held him in my arms.It was not long before I could hear the frying of the flesh from the bodies of my buddies.
It just did not seem possible that I could be alive in the Furnace of Fire and my buddies being killed. As the flames of death engulfed my buddies one by one, it seemed that I had supernatural eyesight when I could look through the Flames and see all 15 of my buddies go down in the flames.A In front of my eyes I saw all 15 of the crewmen die. I did not understand the nature of the power with which my beloved Jesus had equipped my body. First of all, it was almost unbelievable that the fire was real, because I could not feel the heat at all, although the flames totally covered me from every corner. I therefore did not understand how the fire could injure my colleagues to such an extent that they burned in front of my eyes. But Jesus was so close, and I felt the power of the Holy Spirit so strongly, that this supernatural power of the Holy Spirit prevented me from being scared or injured.a€? A I then went to my other mate, Don Hatcher.
A He did not want to die, and he screamed when the fiery a€?arms of deatha€™ came towards him.

If this had not been a supernatural event, I should not have been able to get away.A There was also another sailor to whom I was very close. He sometimes fought with the other guys, and he also fought a lot with me before I became a Christian. I spoke with Elbert of how Jesus could take away his lust for fighting, but he had shrugged this off.
He even tried to fight the flames by thrashing wildly with his arms, but to no avail.A Thomas Moore was a man of average build whom I tried to win for Jesus.
He answered in passing that there was still time for him to make up his mind.A There was a huge wall of this fire at least 30 feet thick. I was walking back and forth in the flames hardly realizing what to do, not feeling any discomfort or even heat of the fire in any manner. It seemed that the Truth of the Lord Jesus in the volume and the way and manner that I was practicing it had brought the Power of the Lord Jesus upon my body that I could not be hurt.A While in the fire I tried to pick up the bodies of some of my mates to see if there was any life in them. As I grabbed them, tugging at them, their baked and cooked flesh just fell off their bones. Now as I was facing the hatch, the Voice of the Lord came forth and told me, "Go forward to the red hot hatchway. Grab the wrench, open the door and walk out." I got closer to the door and hesitated right in the Flaming Inferno. A Again the Lord said, "Be not afraid, I am with you, you shall not die, open the door and walk out." I still held the corpse of Joe. I walked out, much to the amazement and bewilderment of the Officers, Chaplain and spectators, and laid down the body of my buddy Joe. My Officers ordered me not to but I disobeyed and returned against orders and retrieved, one by one, the corpses of my buddies and brought them out and laid them down.
The extreme heat on the bodies and bringing them out into the cool air caused some of their eyeballs to pop out. The heads and torsos were burnt so far beyond any normal expectation, that you could not even recognize them as human beings.A A sailor tried to follow me into the Catapult Room but his feet were burnt off and he was left with stumps. The cover was off because at first I did not like the book and I had thrown the cover overboard. The metal, control valves and maneuver panel were totally melted.Everything had to be replaced. I tried to stop him outside the door but came too close to the entrance of the room and got burned and had to be treated. He was like a superman, though he became exhausted in his exertion of carrying out the bodies. I saw with my own eyes a sick boy stand upA healed when Cantrella€™s shadow got close to him.
Now as I was facing the hatch, the Voice of the Lord came forth and told me, "Go forward to the red hot hatchway.

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