Adenosine is a chemical released as part of the inflammatory response to injury.  The theory is that caffeine eases delayed muscle pain by blocking the activity adenosine.  This chemical can activate pain receptors in body cells, indicates the study.  The pain relief with caffeine was stronger than that from painkillers like acetaminophen (Tylenol) and naproxen (Aleve).

Ibuprofen, has shown inconsistent results in studies and it is unclear whether the drug, which is sold under brand names like Advil and Motrin aids delayed muscle soreness.

Before taking a couple of cups of joe before your workout however, it is recommended to take careful consideration of the possible side effects of caffeine.

The negative side effects of caffeine are: increased feelings of anxiety, heart palpitations, increased blood pressure, upset stomach, increased urination and disrupted sleep.

Though most people are ‘normal responders’ to caffeine, some are hypersensitive to it and are at higher risk of side effects.

On the other end of the spectrum are the caffeine-resistant types.

People who drink a couple of cups of coffee a day tend to become desensitised to caffeine, the study indicates, and it is unclear whether a dose of caffeine would aid their post-workout muscle pain.

The core -your abs, hips, and lower back- is the most important area of your body when it comes to injury prevention and overall performance.  For great results, train it early in your workout, while you still have the energy and focus to put forth your best effort. 

Tip: The best times to go jogging tend to be early morning and evening when it is cool. Jogging near lakes and rivers is also lovely as you get a refreshing breeze off of the water.

So get out and start running or jogging.  You will miss it when winter comes in again.

Get a jump on healthy living by incorporating exercise into your everyday life. Staying active reduces your risk of heart disease and can also help prevent heart problems by controlling weight and high blood pressure, keeping cholesterol levels healthy, and preventing and controlling diabetes. You don’t have to run a marathon to get results.

Try:

- Taking the stairs instead of the elevator

- Parking a few blocks from the office and walking the rest of the way

- Committing to an exercise program with a friend

- Keeping active while watching TV – try lifting hand weights, stretching or riding a stationary bicycle

- Walking the dog for 30 minutes every morning

- Getting up from your desk and walking around in the middle of the day

- Breaking for a walk around the block instead of coffee in the mid-morning and mid-afternoon

- Taking time at the end of a busy day to stretch all major muscle groups for increased flexibility

 So, are you doing any of these??  Post a reply and let us know what are you actually doing to help yourself.

Researchers aren’t sure why, but it may be that short sessions throughout the day keep metabolism slightly higher. Participants in the study ran on a treadmill, but fast walking around the mall for ten minutes should work, too, as long as you squeeze in the shorties several times a day.

A University of Helsinki study of 7,000 adults found that those who’d packed on pounds in the previous year were more likely to have logged overtime hours. Lack of time for diet and exercise is most likely the cause, but it’s also possible that work stress has a direct effect on weight gain through changes in hormones like cortisol.

Set firm limits on your workday so that when you’re done, you still have the oomph to take a bike ride and broil fish for dinner. To help you stay productive enough to finish on time, set an hourly alarm; when it goes off; deal with your most pressing duties.

Weekly weigh-ins are a staple of many popular diet programs, but studies now show that daily weighing is the key to lasting weight loss.  When researchers at the University of Minnesota monitored the scale habits of 1,800 dieting adults, they found that those who stepped on every day lost an average of 12 pounds over 2 years (weekly scale watchers lost only 6) and were less likely to regain lost weight.  The reason: “The more often you monitor your results, the quicker you can catch the behavioral slip that causes weight gain”.

Step on the scale first thing every morning, when you weigh the least.  Expect small day-to-day fluctuations because of bloating or dehydration. 

Post a reply and let us know how often you actually weigh yourself.  We would like to know what the majority is doing!

 “This should hold true for any brief (five-minute) athletic performance, such as sprinting”, says Shawn Youngstedt, the study’s author.  So if you’ve been chasing a personal best, sleep in – and do your speed sessions after work. At what time do you feel is better for you?  Post a reply and share your experience!