Sports Strength

Natural muscle fatigue remedies to improve muscular endurance, physical fitness and strength.

    muscular endurance remedy to prevent muscle fatigue & improve strength

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    1. What is Sports Strength?
    2. Help for Sports Strength
    3. More Information on Sports Strength

    What is Sports Strength?

    Strength training has become increasingly more important for athletes to help them prepare and compete at optimal level. Participating in sport at any level can strengthen muscles and bones, improve cardiovascular health, boost stamina and prevent injury.

    A balanced exercise program would normally include aerobic activity together with strength training with weights. Aerobic activity strengthens the cardiovascular system which includes the heart, lungs and blood vessels and helps the body’s muscles to use oxygen more effectively. Weight training improves balance and co-ordination, and strengthens and increases the amount of muscle mass in your body by making your muscles extra hard.

    A sports strengthening program involves working out with weights such as dumbbells, hand weights, barbells, or resistance bands to work a group of muscles at a time. Weight machines, on the other hand help your body work on a specific muscle group.

    Before beginning a strength training program, you should have a thorough medical check up. It is generally recommended that if you are a beginner, you start out slowly with three sessions per week for approximately 20 minutes to 1 hour. Take a day off between sessions so as not to overload your muscles.

    Remember to warm-up and cool down before and after your exercise routine to prevent muscle soreness, sprains or injury. Make sure that someone with expertise – either a coach, trainer, or certified fitness instructor is available to supervise you when lifting weights. It is very important to learn proper technique and the basics first before embarking on complex exercises.

    Do three sets of reps (repetitions), either at weight or resistance level to build muscle mass. During each session, only work two to three muscle groups at a time and rest between sets. Exhale when you lift and inhale when lowering the weights.

    Afterwards, you may experience fatigue along with mild muscle soreness – this is not a cause for concern! If you have sharp pain or sore, swollen joints, then you have overworked your muscles. Sports strength training is a long, slow process and consistency is the key to reap the rewards.

    Benefits of sports strength training

    Sports strength training can provide enormous benefits for your physical, mental and emotional health and includes:

    • Develops muscle strength
    • Develops strong bones and increases bone density
    • Reduces the risk of underlying diseases such as high blood pressure, osteoporosis, diabetes and heart disease
    • Prevents injury and maintains flexibility and balance
    • Speeds sports recovery when injuries do occur
    • Increases stamina which helps you not to feel fatigue
    • Boosts body image and self confidence
    • Controls body fat and helps you to maintain your body weight
    • Promotes a good night’s rest
    • Improves emotional wellbeing and reduces anxiety and depression

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    Help for Sports Strength

    Natural Remedies

    Natural and holistic treatments are a gentler alternative to relieve muscle pain and soreness as well as sports injury and joint conditions such as arthritis. Treatments such as herbal and homeopathic remedies are safe to use without being addictive and addresses overall health and wellbeing.

    Herbal and homeopathic ingredients such as Arnica, Filipendula almari, Magnesium phosphoricum and Symphytum officinale have powerful anti-inflammatory and tissue healing properties. Massage the affected area with essentials oils such Peppermint and Ginger essential oils to relieve musculo-skeletal conditions while Pine essential oil is highly effective to reduce nervous fatigue and encourage circulation. Carrier oils such as arachis, wheatgerm, almond and grapeseed oil are also known for their nourishing and healing properties.

    More Information on Sports Strength

    Tips to Prevent Injuries from Strength Training

    There are a number of things that you can do to enhance your performance and prevent injury from strength training:

    • Before you start any of strength and conditioning program, remember to consult your health practitioner, coach, trainer or a fitness expert for advice
    • Make sure that you have someone nearby to supervise you when you are lifting weights to check you are using the proper techniques
    • If you feel muscle pain or cramps during a strength training workout, stop immediately and have it checked out by your doctor
    • Warm up properly (5-10 minutes) before your work-out and cool down (5-10 minutes) afterwards to reduce the temperature of your muscles
    • When exercising for the first time, start off slowly at a low intensity for a short period (three sessions a week from approximately 20 minutes to 1 hour) and gradually increase the intensity and duration of your work-out
    • Initially, start with body weight exercises which includes sit-ups, pushups and pull-ups before using weights
    • Take a cold shower or bath to relieve overworked muscles
    • Eat foods rich in potassium, magnesium or calcium to prevent muscle cramps and pain
    • Drink lots of fluid before, during and after exercise
    • Stretch before and after exercising
    • Do not overdo your exercising, stop when your body tells you to
    • Massage sore, tired muscles to increase blood flow and reduce soreness
    • Avoid using anabolic steroids or performance-enhancing drugs to increase body mass

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