When to Exercise with Muscle Soreness

Working out while muscles are sore is not always detrimental. Depending on the degree of muscle soreness, a workout can help relieve sore muscles.

Delayed onset muscle soreness (DOMS), the miserable tenderness that follows a challenging workout, typically indicates that damage has occurred to the muscles involved. Most experts agree that DOMS’s pain is related to microscopic tears in muscles, most of which occur because of impact and the negative, eccentric portions of exercises. These tiny muscle strains, along with the resulting inflammation, are likely the primary causes of muscle soreness.

The pain of DOMS is most common when beginning a new exercise program, a phenomenon that is poorly understood. Some experts suggest that the inefficiency of movement when learning and performing new exercises produces more muscular damage than when the nervous system is precisely tuned to a movement. For this reason alone, the muscle soreness a workout produces does not correlate with the productiveness of the activity, though the type of muscle damage that comes with DOMS is valuable in the pursuit of specific fitness goals.

When Exercising Helps Relieve Muscle Soreness

Although doing another workout may not come to mind immediately when managing muscle soreness, it can be extremely helpful in relieving the pain and expediting the recovery process. When muscles are only moderately sore, and exercises can be performed with proper form, a light workout serves to increase circulation to affected areas. The consequential cleansing of irritants and the influx of nutrients accelerate the processes that alleviate sore muscles, allowing for a quicker return to intense exercise.

When Workouts Might Harm Sore Muscles

When the gradually increasing discomfort of DOMS reaches unbearable levels, though, performing an additional exercise can be tremendously counterproductive. A level of pain that interferes with performing simple daily tasks, such as reaching up for a box of cereal or bending down to pick up a ball, usually means that the muscles need more recovery time. Going through another intense workout can cause further damage to the muscles, which in turn can stall recovery, minimize the gains made from the previous exercises, and lead in some cases to debilitating injuries. Moreover, these painful workouts are usually performed far below the levels of performance that stimulate improvements. In such situations, the risk of injury typically outweighs any possible rewards.

Depending on the degree of muscle soreness experienced following an intense bout of exercise, a lower intensity recovery workout can produce a wide range of results. When dealing with mild discomfort, a gentle workout can loosen muscles, alleviate pain, and significantly hasten recovery. In cases of debilitating soreness, though, additional stress may not be the best option. Under these unpleasant circumstances, ice, rest, massage, heat, and stretching are more sensible alternatives.

5 Steps To Reduce Risks of Covid 19 In Residential Care Homes

Covid 19 has taken the world by storm affecting some more than others. For the elderly it holds that little bit more fear as demographically they are more at risk.

Considerate employers, especially in residential care homes, are keenly aware of this heightened sense of fear amongst their clients and take all the necessary safety measures and precautions to prevent the virus from spreading.

Various governmental and health care bodies have provided ample information to help combat the spread of the coronavirus. Like the Department of Health and Social Care backed Social Care Institute for Excellence which provides advice and best practice information.

Due to the ongoing nature of the virus and the scientific information that comes to light this information is updated regularly.

By utilising information provided by the government we can look at 5 steps we can take to reduce the risk of Covid 19 in residential care homes.

Increase Virus Awareness

You might think that people are all too keenly aware of the virus. But being aware of something is not the same as being knowledgeable about it. Both staff and residents need to know how the virus spreads and what to do or not to do to help limit its spread.

Due to the nature of personal care, and how the virus spreads, the close contact with people during washing, personal hygiene tasks, and the like means that both the career and the person being cared for need to know how to limit any possible spread.


The SCIE advises that ‘frequent handwashing and good hand hygiene is an essential method to control infection’. Its importance in helping minimise spread cannot be understated.

Residents and staff alike should be aware of the correct method of washing your hands thoroughly and ample provision should be made of suitable hand-washing materials like soap and towels.

Where contamination is suspected or confirmed it is advised that ‘all people and staff should decontaminate their hands with alcohol-based rub when moving in and out’ of such areas.

Respiratory and Cough Hygiene

Covid-19 is spread mainly through respiratory droplets. These droplets are released when someone sneezes, coughs, or even exhales. Coming into contact with these droplets, either directly by being sneezed on, or indirectly by touching a surface that has droplets on it and then touching your eyes, nose or mouth, will make you infected.

Because of this it is important that staff and residents try and minimise transmission by adopting good respiratory and cough hygiene. Simple things like using disposable tissues and using and disposing of them properly or even coughing into your elbow instead of your hand in emergency situations.

The provision of tissues and waste bins should be ample and available to everyone.

Personal Protective Equipment

Known as PPE this covers the range of protective items and clothing that can be worn. The most noticeable of which is a face mask.

The correct use of PPE is required in the care home setting and while this used to involve staff in protective equipment almost all the time the current guidance recommended by Public Health England is that ‘when staff and the person receiving care are not showing symptoms or suspected of suffering from Covid-19, the use of PPE is not required beyond normal good hygiene practices’.

Track and Trace

At the end of May 2020 the NHS test and trace service was launched. The aim of this service is to provide quick testing for people with symptoms and ‘asymptomatic testing for health and care staff and care home residents’ to trace recent contacts of a positive result to notify that they must self-isolate.

By taking part in this service the care home will be able to get an idea of the level of risk for the residents and act accordingly.

You can never be too safe when it comes to reducing the risk of Covid-19 in a care home and thankfully with the extensive amount of information available it is easier done than ever.

Probe Core Beliefs in Self Improvement Programs

Core beliefs may be limiting your personal growth. Learn why and how to incorporate challenging your core beliefs in your self-improvement program.

An effective self-improvement program requires close examination of one’s core beliefs as these play a dominant role in a person’s behaviours and growth. Honestly evaluating cultural and racial stereotyping and the urban myths and legends held deeply in the subconscious may be difficult but will provide personal growth.

What Are Core Beliefs?

Beliefs are simply thoughts that people have about something. Core beliefs imply thoughts about some topic vital or fundamental to one’s life. All beliefs are simply thoughts that are held to be true which are stored deep in the subconscious where they are available to support rapid and easy decisions. You can find out more about core beliefs at charlotteferrier.com.

Core beliefs — like all beliefs — are not ultimate truths but are simply the truths a person holds dear. Since they are dearly held to be true, differing core beliefs can result in serious disagreements between individuals, groups, and even countries.

Cultural and Racial Stereotyping

Cultural and racial stereotyping are two forms of beliefs held about other people who are of different racial or cultural background. Stereotyping assumes that some readily differentiable characteristic, such as race, age, or gender, will suffice to describe or predict a person’s behaviour or beliefs.

Stereotyping is a mental shortcut, allowing a person to reach conclusions about another without expending the time or effort to know the person as an individual.

Urban Myths and Legends, Adages, Proverbs, and Old Wives Tales

Popularly held core beliefs are also known as urban myths and legends, adages, proverbs, and old wives tales. All of these are simply beliefs – stories, or condensed sayings held to be true.

The following are some popularly held beliefs which appear to have no scientific basis in fact, yet they are held as true by many people.

Failing to wait one hour after eating before swimming will result in cramps which could cause drowning.

Gangs attack drivers who flash their headlights as warning to turn on lights.

The gender of an unborn child can be determined by observing the mother’s profile – carrying high means a girl, carrying low, a boy.

Shaving hair on legs or upper lip will cause it to grow back darker and thicker.

Though these myths are relatively harmless in terms of someone’s personal growth, they are examples of core beliefs that are widely held to be true and therefore result in automatic behaviours by those holding them.

People seeking strong personal growth will benefit by examining and reflecting on the subconscious core beliefs they hold to be true. Until one is aware of subconsciously held beliefs, behaviours and thoughts will continue to be automatic and may be limiting desirable personal growth.

Personal Growth by Challenging Core Beliefs

Include the conscious effort to challenge your core beliefs as an important component of your self-improvement program. There could be some discomfort associated with this self-reflection, but personal growth often involves overcoming the discomfort resulting from serious self-examination.

The following exercises will help structure self-examination of deeply held core beliefs:

Write a two-hundred-word essay titled “This I Believe.”

Finish the sentence beginning with “Life is…”

Examine each belief stated in the above exercises and ask why you believe it and how you know it to be true.

Watch for strong reactions you have to topics in the news or discussions you have with others. When you have a strong reaction, whether in support or opposition to something, it may indicate a core belief is at issue.

Spend time getting to know other people with whom you have never associated. Getting to know people of a different race, culture, gender, religion, or political affiliation will expose you to beliefs held to be true by others which may be in direct conflict to your beliefs. Examine the reasons behind conflicting beliefs.

Personal Growth in a Self-Improvement Program

Include the self-improvement step of closely examining core beliefs about life, yourself, and other people. Become aware of your strong reactions and judgments of other people, especially those different in appearance and culture. Testing your beliefs and allowing yourself to see other viewpoints is an important component of self-improvement.

Stylish Furnishing Ideas for a Beauty Salon

When setting up a beauty salon it is important to create the right ambiance. A beauty salon is usually associated with being pampered and relaxing with the stress of everyday life put on hold. In the skilled hands of a professional beautician whatever treatment being applied is a personal treat. Most customers want time to focus on themselves. A harmonic interior decoration will help the clientele to unwind, relax and enjoy the attention. Janette Vince of https://www.designerpermanentmakeup.co.uk/ explains more.

Beauty salon furniture should combine function with comfort and style for completely stress less treatment. A successful beauty salon should be a relaxing oasis for every person who enters the door. Setting the mood in the salon starts in the reception and waiting area; the furniture chosen is important and has to be durable while also offering maximum comfort. Appropriate lighting will soothe and relax the waiting customer. The treatment booths may require stronger illumination and more practical looking treatment furniture, but they should be made as attractive as possible.

Good organisation is important, not only for effective treatment, but also for the client’s pleasure. Well organised staff and properly maintained equipment keep stress levels down. Friendly, efficient beauticians in pleasant surroundings have always been key factors for a satisfied salon customer.

Types of beauty salon furniture

The beauty salon furniture that makes the first impression is in the reception and waiting area, so it is vital you get this right. Waiting room seats, coffee tables, magazine racks, pictures, lights and other generic items are used to make a welcoming area. There are many styles of this kind of furniture and creating an appealing and comfortable area is not too difficult.

The more specialised items of furniture will be needed to equip the treatment booths. Massage tables and styling chairs have to be functional and practical, but there is a wide choice on the market. Try to take into consideration customer comfort and style when comparing prices. Practical trolleys and cabinets are available in many styles, sizes and colours. Simply choosing the cheapest, practical furniture items could mean a loss of harmony so do keep this in mind.

Consider your clientele

The décor and ambient of the salon should be appealing to the clientele, so it is important to know will be interested in the treatments on offer. Different styles of furniture and colour scheme may be wanted for unisex salons or ladies only salons. A more elegant style might appeal to a more mature age group, while a child-friendly approach may please young mothers.

The colour scheme of your beauty salon décor is important. People are influenced by the colour of their surroundings, and harmonising colours can have a positive effect on the clientele. Spa and Aqua treatments reflect well with light blue and violet hues. A faster paced salon for younger people can use more dynamic reds and oranges, especially if combined with child friendly facilities in bold colours. Black and white schemes can make a man only statement, while warm peach tones help to relax the ladies.

Why Do People Take CBD?

With CBD’s rising popularity, it’s just normal to wonder why people take this oil. This compound has for many years, taken center stage in many debates. It remains a controversial drug as many persons are still not sure of how it impacts users. But, despite some people being against it, still many individuals continue to use it for its therapeutic purposes. Research suggests that cannabidiol may have many health benefits. So what is CBD and why do people use it? Continue reading to find out.

CBD Explained

The cannabis plant has many naturally occurring compounds, approximately 104. Among those compounds are CBD and THC. These two have for a long time been used in managing several health complications. Although both these compounds have therapeutic effects, people prefer using CBD over its counterpart. That’s because it doesn’t have psychoactive effects which make one “high.” Therefore, individuals can use this substance without worrying about the euphoric effects associated with marijuana products.

Why People Take CBD

Many studies claim that cannabidiol has several therapeutic benefits which promote people’s health. Apart from relieving pain, this compound can also help manage stress and anxiety. There are also some studies which claim CBD might be useful for weight loss.

So why do people take CBD? Obviously, for health reasons. Some take it for improving their sleep. Others want to enjoy the relaxation offered by this compound while other people also take it to maintain a healthy lifestyle.

Although we don’t recommend taking this substance before you see a physician, CBD presents a natural alternative to many medications. Here are some health benefits of cannabidiol.

Chronic Pain Management

Pain affects many individuals and can significantly lower one’s quality of life. Research says that cannabidiol oil possesses specific properties that help alleviate different types of pain. CBD interacts with pain receptors in our endocannabinoid system hence help bring relief to the pain areas.

Treatment of Cancer

Cancer is the leading cause of death in many countries. Fortunately, there exist some reliable researches which claim that this compound can help in cancer treatment. CBD contains some elements which help prevent the growth of cancerous cells and destroy them too. Also, this compound can help suppress other symptoms associated with chemotherapy, such as loss of appetite and diarrhoea.

Acne Management

Acne was believed to be a condition which affected only teenagers. But nowadays, even older adults, both men and women, have this condition. It is not exactly clear what causes it. Some believe it is genetic, while others think it results from certain medications. However, quite a number of dermatologists believe that acne results from skin inflammation. Fortunately, CBD is said to contain anti-inflammatory properties which can be used to reduce these skin inflammations.

Treatment of Arthritis

According to research published in the European Journal of Pain, cannabidiol can be used to manage arthritis symptoms. Although there is more evidence needed, researchers believe that CBD contains pain-relieving and anti-inflammatory properties that are useful in treating different types of arthritis. When applied directly on the affected area, this compound can bring fast relief.

Managing Multiple Sclerosis (MS)

Immune-related issues have become common nowadays. MS is a condition affecting myelin sheath, a protective layer in our brain and spinal cord. Symptoms of this condition mainly include muscle spasm, which can be extremely painful. Fortunately, if you’re diagnosed with this disease, you’re not doomed to a life of pain. You can use CBD to treat it. Many people claim that after using cannabidiol, they experienced a reduction in symptoms of this condition.

As you can see, there are many reasons why individuals use cannabidiol. But, before you begin taking any dosage, you should find out from your physician first if this oil is safe for you. It’s also wise that individuals avoid taking high dosages of this substance.

Get Physically Fit the Right Way

Strength training can deliver varying health benefits and results based on the person, diet, and rest. Most people struggle with plateauing when working with free weights.

Each year lots of people make the effort to add more exercise into their daily routine. However, some individuals tend to set their sights higher by trying to bulk up as much muscle as possible, but if you’re following the incorrect steps or methods; desirable results will be a lot harder to achieve. If you’re wondering how to get ripped and maintain lasting results, you’ll need to learn the right way to go about it.

Don’t Go Overboard

Putting together an exercise regimen that is too physically strenuous might make you feel like you’re accomplishing something but in reality, you’re putting too much wear and tear on your body, and may end up in the physio’s office, needing treatment. While it may be hard to do at first, take things down a notch at the gym. According to Ask Men, you should cut down on the total number of reps and sets, but maintain the same intensity to “preserve your strength and muscle tissue mass.” Ask Men provides the following example to illustrate this concept: “…if you used to do four sets of bench-pressing consisting of 6 reps and 180 pounds, knock that down to 2 or 3 sets of bench-pressing consisting of 6 reps at that same 180 pounds. Maintaining the same poundage is what is going to be absolutely key here. Even if it means doing only a single set, the weight should stay up.”

Prevent Plateauing Through Proper Recovery

Want to ensure you don’t get the results you want: Ignore the recovery period after each workout. According to Men’s Health, people hit plateaus in the gym due to inadequate rest and/or nutrition. The reason for this is because during the recovery period; which should include quality naps and getting plenty of sleep each night; is the time where your body delivers vital nutrients to the muscles and other parts of the body. Doing this is what gets your muscles ripped over time.

Another part where rest plays a crucial role in your end results is during the workout itself; you should never go hard in a workout without taking a break. According to Tom from Burn the Fat, the amount of rest time between workouts is determined by the type of workout being performed. For example, if you’re doing strength training and it’s a max out week; meaning you will be lifting the maximum amount of weight for one repetition, you should train three times a week on non-consecutive days. The reason for this is because maxing out puts a lot of strain on your muscles and central nervous system. When you go to lighter weights with increased reps, there is less damage and strain to muscles and nervous system, thus being able to train 4-6 times per week.

Don’t be afraid to utilise all the resources available to you at your local gym. If there’s a personal trainer available, use one; their expertise isn’t for show, it is for the purpose of educating you about the proper way to exercise, so you’ll avoid the common mistakes and guarantee lasting results that you’ll not only be happy with, but will have the ability to maintain in the years to come.