This information is useful if you have joint aches, and muscle aching.
So… One problem I have found during football (soccer), and weight training is that my ankles and joints really ache during and post exercise, so I decided to remedy the problem through weight training. First thought may be to go to a doctor, however in my studies, I came across an anti-inflammatory routine in last month’s M&F. (I do advise that one should always go to the doctor first to make sure you’re not injuring yourself)
So basically what it involves is… performing highly intense compound exercises, therefore turning normal resistance training into an aerobic exercise in the process..
How the hell does it work…
First we need to understand what Cytokines are:-
“Cytokines are inflammatory mediators, which signal for the production of immune cells to destroy infection. Only released when the body is experiencing some sort of illness or trauma.” (Miller, R. M&F,.Ed. July 2013 )
During exercise these cytokines are released to counter a pro-inflammatory response, promoting repair and regeneration and allowing tissues to grow stronger for the next session.
IL-6 is released to both acute infection and exercising, during infection IL-6 is released in conjunction with pro-inflammatory cytokines: TNF-Alpha and IL-1, but during exercise Il-6 is released without the pro-inflammatory cytokines.
By doing an anti-inflammatory workout you can recover much quicker and perform better. As I found whilst playing football a week ago.
So by using light-medium weights but doing as many rounds as possibly within 20 mins, I managed to actively nip any joint aches in the bud.
Within 20 mins do as many rounds as possible, with little rest.
Squats + Deadlifts superset: 40kgs (8 reps each exercise little rest with 30 seconds between supersets)
Pull-ups + Push ups + handstand push-up 10 reps each exercise
See how you get on!!