A GMC Fitness Specialist's Beginner Training Plan

If you’re one of the thousands who have made a New Year’s resolution to exercise more—kudos to you. While there may be some doubt as to how effective these resolutions are, any excuse to exercise—improved health, stress relief or weight loss—is a good one.

But before you let your excitement get the best of you, let’s take a step back and make sure you’re kicking off your renewed commitment to exercise the best way possible. Especially if you’re like many who’ve left their exercise routine in November, just as the holiday season settled in.

The truth is, if you’ve taken a month or more off from your exercise routine, you’ll need to ease back into workouts. That means listening to your body and accepting that you may not be able to exercise with the same intensity or endurance as before. But not to worry, you’ll be back up to speed in no time (thanks, muscle memory).

On the other hand, if you’re eager to try a new exercise for the New Year, then look no further than strength training.

“Not only are there ample benefits to this form of exercise—don’t worry, I’ll get to those—it’s also a great way to activate muscle groups and enhance strength, while also minimizing injury and impact,” explains Kristie Delgado, MS, GMC’s Fitness Specialist. “On top of that, these exercises definitely do a great job of revving up your heart rate, too.”

Here are just some of the benefits of strength training:

·             Reducing the risk of heart disease, diabetes and stroke

·             Strengthening bones and reducing the risk of osteoporosis

·             Increasing energy and decreasing fatigue

·             Improving depression, anxiety and mental clarity

·             Improving blood pressure

·             Reducing body fat

“If you’re new to strength training, I recommend starting with these five resistance exercises that you can do anywhere,” notes Kristie.

1. Chair Stand/Squat

·                 Stand tall with good posture.

·                 Push hips back and down, keeping upper body straight and knees over the heels. Do not let your knees shift forward over your toes. Weight should be centered between ball of foot and the heel.

·                 Sit down completely without releasing the tension. Push through your heels, activating your glutes, to rise to the starting position.

·                 To increase the challenge: Try adding weights.

2. Bent Knee Bridges

·                 Lie on your back, with your knees bent at an angle that allows you to keep your feet flat on the ground. Feet should be hip-width apart.

·                 Pushing through your heels, and activating your glutes, lift your hips towards the ceiling until your shoulders, hips and knees are in a straight line. Hold for a count of one-one thousand then slowly lower yourself to the starting position.

·                To increase the challenge: straighten one leg at the knee, holding it in the air so that the thighs maintain alignment with each other. Perform all repetitions on one leg before lowering raised leg, then repeat on.

3. Bent Over Rows

·                 Stand tall with good posture and weighted object in hand.

·                 Keeping your upper body/back straight, your knees slightly bent and your shoulders pulled back and down, hinge at the hips as far as you can without rounding your back. Lower the weights until they are directly below the shoulders, maintaining tension. Ears, shoulders and hips should stay in alignment.

·                 Maintaining this position, pull your elbows straight up to the ceiling, keeping the forearms vertical. Slowly lower the weighted object to directly below the shoulder. Complete all repetitions before standing up.

·                To increase the challenge: Try increasing weights with each set.

4. Seals

·       Lie face down on the ground with your feet extended (toes pointed/relaxed) and your neck neutral, looking down at the ground.

·       Slowly peel yourself off the ground, lifting your head, then your chest and lastly your rib cage away from the ground. Hold for a count of one-one thousand then slowly lower yourself to the starting position.

·       To increase the challenge: Change up your arm position and extend the length of each rep. Place your fingertips on the back of your ears with your elbows flared out to the side. For even more of a challenge, place arms straight overhead in a Superman position.

5. Inclined Planks

·         Stand tall in front of an elevated surface. This could be a table, a bench, etc.

·        Hinge at the hips, maintain good posture and place your elbows on the surface so that they are bent to 90° and directly below the shoulder joint.

·       Keeping your abdominal muscles pulled in and down, step your feet back until your body is in a straight line from the ears through the shoulders, hips and knees to the ankles. Hold this position (aim to hold it for 15 seconds).

·       To increase the challenge: Try using a lower surface. Once you can complete three 60-second planks at that height, progress to a lower surface until you are able to complete all three planks on the floor.

We’re with you from the start.

Whether you’re just starting out or you’re ready to take your exercise regimen to the next level, GMC’s established Sports Medicine program can help. Our experts work to shift your focus away from difficulties to goals, from discomfort to confidence, from injury to strength. This is made possible with our extensive range of services, our knowledgeable specialists and numerous resources. We’re with you every step of the way.

The Exact Right Way To Fuel Up Pre-Workout

Let’s be honest, most of us consider it a personal victory just to make it to the gym, let alone properly fueling ahead of time, too. Wait, what does it mean to fuel properly anyway? After all, if you eat too much, then you’ll likely feel sluggish instead of energized, and if you eat too little, then you may not have the stamina to really put in work.  

Even though it takes energy to work out, it's important that exercise doesn't interfere with digestion, or vice versa. There’s nothing worse than trying to run with a full stomach (yikes!). To find that pre-workout sweet spot, experts suggest that you personalize your fueling to suit your unique needs. For instance, carbs may be better for a cardio-intensive sweat session, and protein may be better for weight training.

Make the most of your pre-workout routine with these tips:

Timing is everything. If you've eaten a full meal, you should wait 3 to 4 hours before exercising (or prepare for some serious discomfort). Keep this simple Fueling Timetable in mind:

• If eating a large meal: Eat at least 3 to 4 hours before exercise.
• If eating a small meal: Eat 2 to 3 hours before exercise.
• If eating a snack: Eat 1 hour before exercise.

Balance is essential. Sure, balance is important when you’re exercising, but don’t forget its role in eating a healthy, nutritious meal. An ideal meal balances carbs, like whole grains or legumes, lean protein (chicken, tofu or fish), and ample non-starchy veggies and fruits.

But keep in mind, if you're trying to lose weight, you’ll want to fill half of your plate with fresh produce, with a quarter of lean protein and whole grains or legumes—skip the pasta and potatoes.

Quality over quantity. Of course, it's not always possible to perfectly time meals to exercise. In fact, more often than not, you’ll be coming off of 4+ hours since you’re last meal (especially if you’re an end-of-day exerciser).

So if that sounds like you, make sure to have a healthy, carb- and protein-filled snack on hand to tackle any of those hunger pangs. You’ll want to stick with simple carbs that provide a quick boost of energy, and some simple proteins.

Smart Snacking Examples:

• Oatmeal with banana and walnuts
• A granola bar with fresh fruit
• Greek yogurt with granola
• Small fruit smoothies.
• Whole-grain bagel half with nut butter
• Turkey or chicken breast with crackers
• A hard-boiled egg with a piece of whole wheat toast

What about fueling during exercise?

If your workout is under 60 minutes, drinking water is most likely enough. And we do mean drinking ample water. You’ll want to drink at least 3 cups of water in the 3 hours before you start exercising, and don’t stop there. While you’re active, make sure to have at least 1 cup of water per 30 minutes of physical activity.

The bottom line.

The true measure is how you feel before, during and after exercise, so experiment with both food and timing to find the right balance to maximize energy and minimize digestive issues. For additional ideas and expert advice related to all things fitness, you can count on the experts at GMC’s Ellis Fitness & Performance Center. Whether you’re looking for a new exercise routine tailored to you, or you want an expert to evaluate your running and/or lifting form, GMC offers the services you want for all of your fitness needs.

How Obesity Weighs On Teens’ Wellbeing

Whether you’re overweight, underweight or somewhere in between, weight is an aspect of health that’s on everyone’s mind—which isn’t always a good thing. Stress, anxiety, pressure, frustration, insecurity—you name it; we’ve probably all experienced a myriad of emotions related it. The reality is weight isn’t just a physical metric, but rather a mental, emotional and social experience.

Plus, the growing number of individuals considered to have excess weight or obesity—1 out of every 4 men and 2 out of every 3 women—is hard to ignore. Even for individuals who don’t necessarily fall into one of those categories, there’s pressure—both internally and socially—to avoid gaining weight or becoming a part of the statistic. As Megan Ratcliff, PhD, a clinical pediatric psychologist at GMC’s Center for Weight Management describes, “Overweightness isn’t just an individual issue; it affects the health of the nation as a whole. Obesity is one of the leading causes of preventable death in the United States, contributing to health issues such as Type 2 Diabetes, hypertension, and some forms of cancer.”

Now struggling with weight issues in your twenties, thirties or forties is one thing, but struggling with serious weight issues in childhood or teenhood can be far more complex and serious.  With current statistics estimating that 1 out of 3 U.S. children and teens (6 – 19 years old) suffer from excess weight or obesity, there’s real cause for concern. “Many weight-related conditions, like high blood pressure and diabetes, once thought to be adult diseases, are affecting children at an increasing rate,” explains Dr. Ratcliff. “For the first time in history, children have a lower life expectancy than their parents, in large part due to excess weight.”

  

Navigating Teenhood

“The physical consequences of excess weight are significant enough, but the mental, emotional, and social consequences, especially in the teen years, may be even more pronounced,” describes Dr.Ratcliff. “Children with excess weight report lower quality of life than their healthy weight peers and may be more likely to develop depression, anxiety, and low self-esteem.”

Furthermore, we’ve crossed into uncharted territory, a time when children and teens are more exposed to media than ever before—TV, magazines, videos and social media. For impressionable children and teens, the images and messages they’re exposed to 24/7—idealizing certain body types—have a lasting impact. “Weight-based stigma and victimization in the form of bullying or social exclusion are real phenomenon that can have a lasting impact,” notes Dr. Ratcliff. “Overweightness and obesity in childhood is likely to track into adulthood without proper intervention.”

That’s why it’s important to address underlying mental, emotional and social issues related to excess weight, beyond just focusing on a number on a scale. “Helping children and teens to understand and love themselves as they are is the first step in helping them to become who they want to be,” emphasizes Dr. Ratcliff.

A New Normal

Adults struggling with weight-related issues may experiment with various weight loss strategies, from fasting and calorie cutting to specific diets and exercise regimens. But that’s not necessarily what’s best—or safest—for teens. Because children and teens are still developing mentally and physically, drastic changes in diet or extreme exercise can be unhealthy, even dangerous. Not to mention the negative impact it may have on their long-term relationship with food, exercise and self-image.

“In order to truly help teens with their weight-related health issues, they need to receive care that’s focused less on their BMI, or the number on the scale, and more on learning healthy behaviors,” explains James Lin, MD, a pediatrician with the Center for Weight Management’snew program, Wellness 180. “This is key to reducing the number of weight-related conditions that are rising to an epidemic level.” This approach is at the heart of the Center for Weight Management’s new program, Wellness180, created just for teens.

This program offers teens with obesity the tools, resources and support they need to build long-term, sustainable and healthy lifestyle behaviors, while also addressing their unique weight-related health issues. “To ensure a truly comprehensive experience, Wellness 180 addressesobesity from every side,” says Dr. Lin. “This includes a board-certified pediatrician, nurses, registered dietitians, behaviorists and a fitness specialist, all working together to reach our goal of a healthier future for teens with obesity.”

To learn more about what the Wellness 180 program, visit gwinnettmedicalcenter.org/wellness180, or call 678-312-6200. 

Why Medicine Balls Are A Must-Have For Every Exerciser

When it comes to strength training exercises, most of us opt for dumbbells, barbells or resistance bands. But you may be overlooking one of the most effective pieces of equipment out there: medicine balls. That’s right; this simple, easy-to-use piece of equipment can do just about everything that dumbbells and resistance bands can, and more.

Based on the number of different exercises you can do with them, they can help with everything from improving functional movement and whole-body strengthening, to developing endurance, building muscle and increasing flexibility. The bottom line is you should definitely be using this versatile exercise tool for your next workout.   

But before you start your next sweat session, here are a few things you should know about medicine balls:

They’ve been around for a very long time: While their spike in popularity is recent, their history extends as far back as 400 BC, when Hippocrates used sand-filled animal skins for medicinal purposes (hence the name medicine ball).

They come in all sizes and weights: Medicine balls come in a variety of sizes, from the size of a tennis ball to larger than a basketball, and from 1 to 50 pounds and up. But all of these options can make it tough to decide which weight is best for you. For instance, one that feels comfortable when you hold it against your chest may be too heavy for exercises done at an arm’s length away from your body.

Finding your perfect fit: To choose a ball that’s heavy enough to challenge you, but not so heavy that you can’t maintain proper form, pick one that slows down the speed at which you do the exercise (versus the speed of doing it without any weight). Don’t forget: you should be able to maintain form through 1 to 3 sets of 10 to 15 repetitions.

Get started with these simple moves: There’s no shortage of options when it comes to exercises and moves to do with a medicine ball (you can even do buddy exercises), but here are a few of the basics:

·         Lunge with a Twist (whole-body): With your right foot, step out and lower yourself into a comfortable position. Keep your back straight and your feet pointing straight ahead, and make sure your forward knee doesn’t go past your toes. Once you’re comfortable in your lunge, and your forward thigh is parallel to the floor, extend the medicine ball out arms-length and twist to the right. Repeat the same step with your left foot and twist left.

·         Medicine Ball Glute Bridge (legs and glutes): There are many variations of this move, but this is a great option for beginners. Start by lying down on your back and bending your knees (with your feet flat on the floor). Next, place the medicine ball in between your knees, making sure the ball stays in place. Then, with your arms lying on either side (with your palms facing up), squeeze your knees and glutes, lifting your hips off of the ground (making a bridge). Return to start position and repeat for the desired number of repetitions.

·         Medicine ball V-up (core): Lie on your back with legs straight and extend your arms over your head, flat on the floor, with hands holding the medicine ball. Simultaneously raise your legs and your arms, aiming to touch the ball to your feet (your upper body and your legs lift to form a V shape at the top of the movement). Return to start position and repeat for the desired number of repetitions.

As you get more comfortable with medicine ball exercises, you can increase your weight, try different moves or incorporate buddy workouts. For additional ideas and expert advice, you can count on the experts at GMC’s Ellis Fitness & Performance Center. Whether you’re looking for a new exercise routine tailored to you, or you want an expert to evaluate your running and/or lifting form, GMC offers the services you want for all of your fitness needs.

Does Exercising Ever Really Sound Fun?

By: Kristie Delgado, MS, GMC’s Fitness Specialist

We all know the importance of exercise—improved circulation, healthy weight, lower cholesterol—and the benefits it offers—reduced stress and boosted energy—but there are days (and weeks) where finding the motivation to go just feels impossible.

After all, the last thing you want to do bright and early in the morning or late on a Friday afternoon is to go to work mentally and physically, which is exactly what exercise can feel like. But why does it have to feel like work? Who said exercise has to be hard and boring? You see, most of us have built exercise up in our minds to the point that stress and anxiety surround it, instead of happiness and empowerment.

So let’s change the way we talk to ourselves about exercise. Here are a few of my favorite tips:

1.            Ditch the all-or-none thinking.Getting the minimum recommended amount of exercise (30 minutes, 5 days a week) may seem daunting, so just remember that something is better than nothing. Even just 10 minutes of activity a day will make a difference—seriously. Don’t believe me? Give it a try.

2.            It doesn’t have to be miserable.You may feel like unless you’re dripping sweat after a workout, then it doesn’t really count. But that isn’t at all the case. You don’t have to pound through a long run or lift heavy weights, to get ample activity. Things like housework, dancing and playing with your kids can all count as physical activity. As an added bonus, it counts as moderate intensity if you’re out of breath while you’re doing it.

3.            No gym or equipment? No problem. You don’t need any fancy equipment (it can be super expensive) or a gym membership (because it’s not always convenient) to reap the benefits of physical activity. You can do tons of exercises at home: march in place for cardio, do core-strengthening exercises in your living room or go up and down the stairs. 

If you’re struggling to get the minimum amount of physical activity, you are not alone! Only 20% of the American population meets those guidelines. If you need help with creating an exercise program that will maximize your benefits in the time you have available, reach out to the personal trainers at GMC’s Ellis Fitness & Performance Center.

Meet Kristie: GMC’s Go-To Gal For All-Things Fitness

Living a healthy, active and balanced lifestyle is something that all of us want. But the truth is it can be really hard to actually achieve, let alone sustain. Things like eating a nutritious diet and getting regular exercise don’t always come naturally—most of us have to work at it.

So amidst a busy schedule and a never-ending to-do list, what are you supposed to do to live your happiest, healthiest and fullest life? Well that’s exactly what Kristie Delgado, MS, GMC’s Fitness Specialist is here to help with.

Whether you need guidance with weekly meal planning and at-home exercise circuits, or tips to stay active during the workday and properly fuel pre- and post-workout, Kristie can help. In fact, you can get expert fitness and wellness advice, straight from Kristie, every single week! So mark your calendar for each Friday because you won't want to miss any of her blog posts.

But first things first, let’s get to know Kristie a little better.

Q: What exactly do you do here at GMC?

A: It’s hard to narrow down what I do to just a few words. Overall, I would say that my role is to help people move better, exercise more and eat healthier—all in a way that fits their busy lives—so they can meet their health, weight loss and performance goals.

Q: What’s your experience?

A: I’ve been in the fitness and exercise world for nearly 17 years, 4 of those have been here at GMC. Initially, I did my undergraduate studies at Auburn University and I continued my studies at the University of West Florida where I got my Master of Science degree in Exercise Science. I have continued expanding my expertise by pursuing specialty training with the following certifications and additional education:

• Certified Strength & Conditioning Specialist
• CrossFit Level 1 Trainer
• Functional Movement Screen expert
• CrossFit Movement & Mobility Trainer
• Exercise is Medicine Level 2
• Certified Sportsmetrics Instructor
• The Roll Model Method™
• Sports Nutrition
• Nutrition for Sports, Exercise, and Weight Management

Q: What was your inspiration for becoming a Fitness Specialist?

A: I grew-up in a very active family and I was tri-sport athlete (track, volleyball and swimming), so I always knew that I wanted to do something with athletes. At first I wanted to be a doctor, then a physical therapist—but when I discovered that Exercise Science was its own field, that sealed my fate.

Q: What’s your favorite part about your job?

A: One of my favorite parts of this job is the people. I love that I get to work with such a diverse clientele with individuals from all walks of life. Also, I really enjoy that this job allows me to continue growing and expanding my knowledge with new certifications and learning opportunities. And of course there’s the fact that I basically get to workout for a living—how cool is that?

Q: How do you stay healthy (outside of what you do at work)?

A: I take an all things in moderation approach to my own health. I don’t believe in labeling foods as bad or off-limits. In fact, I enjoy treats on a regular basis. I take this stance with exercise, too.

My go-to workout is high intensity circuit training (where you alternate cardio with strength-building exercises). My workouts are usually complete in less than 20 minutes (not including warm-up/cool-down).

But I have off days, too (who doesn't, right?). Even on those days, though, when I only do the bare minimum, I rarely compromise these habits: 

• Eat slowly
• Stop eating when you're full
• Get some—no matter how little—physical activity 

Q: How do you stay motivated about fitness and exercise?

A: I struggle with motivation just like anyone else. My number one motivation is my own health. I just feel better when I stay active and eat a balanced diet, plain and simple.

Another large motivator for me is the desire to be a good role model for my family. I want my sons (Mason and Grady, ages 1 and 7 J) to know me as a fit mom who can keep up with them. I also want to be a good role model for my clients and others who look to me for inspiration.

Q: How do you spend your time outside of the office?

A: My absolute favorite activity is spending time with my kids. My 1-year old keeps me on my toes since he started walking and my 7-year old loves for me to join him for movie nights.

My husband is teaching me Latin dancing so we enjoy going out to dance, including salsa, merengue and bachata.

I also enjoy spending time reading or playing word games on my phone with a little Facebook thrown in, too.

Q: How do you like to unwind after a long and/or stressful day?

A: I love having a hot beverage of some sort while sitting on my back deck (or on my couch when it’s too hot or the mosquitoes drive me in). I’ll sip decaf coffee, hot tea, healthy hot chocolate or a drink called golden milk after we get the kids to bed.

Q: What’s the one thing you want people to remember about fitness/exercise?

A: The one takeaway I want people to always keep in mind is: staying healthy is all about progress, not perfection. You don’t have to do it all. Instead, focus on at least one healthy behavior you can do today. Always remember that something is better than nothing.

Sleep vs. Exercise: What’s More Important?

As we all know by now, there are only so many hours in the day. But that doesn’t seem to stop most of us from trying to squeeze in a crazy number of to-dos anyway. 

Between a jam-packed family schedule and/or working a full-time job, to doing basic things like eating and cleaning (which are kind of essential), how are we supposed to find time to exercise every week (at least 150 minutes)? Oh, and get a full 8 hours of sleep, too. Try as you might to get it all in, something just has to give.

Too bad it can’t be work—right? Chances are, though, it’s going to be something else with a little more flexibility, like cutting a workout or shaving off a few hours of sleep. “The sad truth is, though, both of these things are a fundamental part of overall health and well-being,” notes Hira Kohli, MD, a primary care provider at GMG Primary Care-Suwanee. 

So when the alarm clock is buzzing in the morning, should you hit snooze for an extra hour of ZZZ’s or should you get up to exercise? Before we declare the winner, let’s first take a quick look at the health benefits of each:

Sleep can help to: boost energy, improve memory, lower inflammation, channel creativity, maintain a healthy weight, lower stress and more.

Exercise can help to: improve mood, lower anxiety/stress, support weight loss, benefit muscle and bone health, boost energy, reduce health risks, improve skin health, promote a quality sleep and more.

“The bottom line is sleep and exercise both offer a treasure trove of health benefits, so much so, you don’t want to miss out on getting either one of them,” emphasizes Dr. Kohli. But the fact remains that there are those days when you feel like you just have to choose (do you power through a workout when you’re tired or do you get some much needed shuteye?). “Now there isn’t a cut-and-dried answer for which one is hands-down the best, but here are a few tips to help you decide:"

·         What’s your workout track record? Would this be the first workout you’ve skipped in a few days or more like a few weeks? If it’s been a while, then it’s time to get out of bed and switch your PJs out for some exercise gear. Remember, going to exercise may never feel easy.

·         How tired are you—really? There’s definitely a difference between the usual morning grogginess/afternoon slump, and true fatigue/exhaustion from way too little sleep. If you’ve been struggling to complete other daily activities, don’t drag yourself through a workout as this could lead to a less-effective sweat session and/or an injury. A good rule of thumb is if you didn’t get at least 5 hours of sleep, it’s best to stay in bed.

·         Can you make a compromise? You can’t push it every day, and we get that, but keep in mind that it doesn’t have to be all or nothing when it comes to exercise. If you’re really feeling tired in the morning/afternoon, maybe you don’t head to the gym, but you opt for an at-home workout instead. Or you cut down the length or intensity of your workout.

·         Are you planning for tomorrow? Sometimes all you need is a little extra motivation to get you up and moving—and what better motivation is there than a day off? Think of it this way, if you get up and exercise today, then you can reward yourself by sleeping in tomorrow.

·         Are you being honest with yourself? As tired as you may feel, it’s important to be realistic about what you’ll do with time off from a workout. For instance, if you hit the snooze button in the morning, or you skip your afternoon workout, are you really going to use that extra time to sleep? If not, it’s probably worthwhile to keep your date with the gym.

·         Are you overlooking something? The truth is that sleep and exercise are not only important for your health; they’re also the key to feeling your best day in and day out. And the surprising thing is, they are complementary—the more you do one, the easier it will be to do the other. But if you’re struggling to thrive (even with 7-9 hours of sleep each night and regular exercise), there could be something more going on. 

As the healthcare expert that knows you best, your primary care provider can help you overcome common health barriers that may make exercise and sleep more difficult so that you can thrive. Whether it’s answering common health questions, using thorough diagnostics or providing the latest treatment options, the experts at GMG Primary Care will do all they can to support your lasting health. With convenient locations, like Lawrenceville and Suwanee, you can find expert health care that’s close to home. 

Because No Two Days Are Ever The Same, No Two Workouts Should Be Either

Decoding Muscle Pain: Is It Just Soreness Or An Injury?

While that old adage of no pain, no gain should definitely be taken with a grain of salt, there is something satisfying about having a little bit of soreness post-workout. You know that sweet spot—the one between having zero soreness and being so sore that any type of movement is painful. It’s that perfect feeling that allows you to really strut yourself (knowing that you kicked some serious butt at the gym), while also not missing a beat with your daily routine.

But the line that separates soreness and injury is really, really fine. That’s why so many of us make the mistake of overlooking common sports injuries by chalking them up to normal soreness. That’s why we asked Purnima Bansal, MD, a primary care sports medicine provider with GMC’s Duluth Family & Sports Medicine, for some of the best ways to decipher muscle discomfort—and more importantly—how to prevent a sports injury.

Pinpoint your pain.

This may be easier said than done, after all, pain is just pain—right? Not exactly. When differentiating between soreness and an injury, it’s essential to focus on the intensity and location of the pain.

For instance, if you’re experiencing generalized achiness, soreness or muscle tightness, it’s more likely that routine post-workout soreness is the cause. This is especially true if you feel the sensation in a general area—like an entire muscle group.

On the other hand, if you’re feeling sharp, throbbing, deep pain in specific spot, this could be a sign of an injury. And if these symptoms are accompanied by any sort of swelling, an injury is the likely culprit.

Reevaluate recovery.

Even though recovery is undeniably one of the most important parts of any exercise regimen, it’s often minimized or skipped over entirely. Not only are rest days are important to give your muscles time to heal, but they also give you a great snapshot at how your body is doing. 

Most of us can expect some amount of delayed-onset muscle soreness—depending on the regularity and intensity of exercise—to appear roughly 12 to 24 hours post-workout. However, if it’s just routine soreness, it should dissipate after 3 days, especially if you’re getting ample sleep and staying hydrated.

But if your soreness doesn’t seem to improve after a few days (less than 5 days), this could be cause for concern. This is especially true if light exercise—just enough to increase blood flow—doesn’t help either.

When in doubt, sit it out.

If you’re still on the fence about whether or not you’re actually injured, don’t risk it to get the biscuit. While sitting out for a few days, or getting advice from a healthcare professional, may not sound as fun as your dance cardio class, it could mean the difference between sitting out for a few weeks vs. a few months.

In addition to being patient with your body, and yourself, here are a few tips to keep in mind when it comes to sports injuries:

·         Exercise isn’t just physical: It sounds obvious to say, but it’s true: exercise is a mental and physical experience. That’s why you need to be sure to give yourself a chance to recharge both physically and mentally between workouts. This helps ensure that you’re focused and motivated while exercising.

·         What happens outside of the gym matters: Even though the work you put in while at the gym is definitely important, your life outside of the gym matters just as much (maybe more). If you aren’t getting ample sleep, eating a healthful diet, relieving stress and living a balanced life, how can you expect your body to thrive under these conditions?

·         Be intentional with your rest days: Just because you’re not exercising doesn’t mean you have to just laze around on the couch all day, or eat whatever you want (even though it sounds a-m-a-z-i-n-g). In fact, when your body is recovering post-workout, being mindful of what you eat is more important than ever as it heals and grows muscle. And don’t forget to add in a little activity—stretching, walking or swimming—are all great options.

·         Ask an expert: The only way to really know what’s going on—whether it’s a tendon tear, sprain or something more serious—is to get help from an expert. At GMC’s Duluth Family & Sports Medicine, you’ll receive comprehensive care to help prevent and treat a variety of different injuries. From alternative exercise ideas to thorough treatment options, you can count on GMCfor all of your sports medicine needs.