[28-Sep-2026 04:06:31 UTC] PHP Fatal error: Uncaught Error: Class 'mp_timetable\plugin_core\classes\Model' not found in /home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/models/class-column.php:10 Stack trace: #0 {main} thrown in /home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/models/class-column.php on line 10 [28-Sep-2026 04:06:32 UTC] PHP Fatal error: Uncaught Error: Class 'mp_timetable\plugin_core\classes\Model' not found in /home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/models/class-events.php:12 Stack trace: #0 {main} thrown in /home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/models/class-events.php on line 12 [28-Sep-2026 04:06:33 UTC] PHP Fatal error: Uncaught Error: Class 'mp_timetable\plugin_core\classes\Model' not found in /home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/models/class-export.php:10 Stack trace: #0 {main} thrown in 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/home/capitalac/public_html/wp-content/plugins/mp-timetable/classes/modules/class-taxonomy.php on line 8 jennifer – The Capital Athletic Club | The Capital Athletic Club is Downtown Sacramento, California's Premier Full-Service Athletic Club that provides a variety of amenities including cardio and weight equipment, fitness classes, training, swimming pools, basketball courts, and services to help you be fit, healthy, and happy. https://capitalac.com The Capital Athletic Club | The Capital Athletic Club is Downtown Sacramento, California's Premier Full-Service Athletic Club that provides a variety of amenities including cardio and weight equipment, fitness classes, training, swimming pools, basketball courts, and services to help you be fit, healthy, and happy. Tue, 24 May 2022 22:09:18 +0000 en-US hourly 1 https://wordpress.org/?v=5.4.2 https://capitalac.com/wp-content/uploads/2018/08/The-Capital-Athletic-Club-Site-Icon-150x150.png jennifer – The Capital Athletic Club | The Capital Athletic Club is Downtown Sacramento, California's Premier Full-Service Athletic Club that provides a variety of amenities including cardio and weight equipment, fitness classes, training, swimming pools, basketball courts, and services to help you be fit, healthy, and happy. https://capitalac.com 32 32 Treating Muscle Soreness After Exercise https://capitalac.com/the-capital-athletic-club-blog/treating-muscle-soreness-after-exercise/ Tue, 24 May 2022 20:46:27 +0000 https://capitalac.com/?p=3408  

Medical and fitness professionals call sore muscles after exercise delayed onset muscle soreness or DOMS. It’s a common complaint of many athletes, but also of anyone who puts their muscles to greater use than is typical for them. The condition stems from exercise-induced muscle damage, or inflammation of the muscle as a result of microtears of muscle fibers. Many treatment options exist for muscle pain relief.

DOMS sets in the day after hard exercise, typically after a night’s sleep, and peaks from 24 to 72 hours after activity before subsiding. Symptoms can include muscle aches, as well as swelling and stiffness. Severity can range from annoying to painful.

Treatment focuses on reducing inflammation and allowing the sore muscle to heal properly. Some treatments recommended for muscle soreness have a scientific basis, others do not. Even those commonly used by athletes may not have been well studied, though some may swear by them.1

 

Here are some common treatments and the rationale for their effectiveness.

Rest

The simplest and most reliable treatment for sore muscles is rest. This allows microtears in the muscle fibers to heal, which makes the muscle stronger. Most people with muscle soreness improve with no specific treatment within five to seven days.

Active Recovery

Many active people, particularly competitive athletes, don’t like to rest as long as recommended, however. In such cases, active recovery may be an option.

Active recovery means performing less-intense exercise while recovering from an aggressive workout. It’s helpful to do a different activity than what you did to get sore.

Active recovery stimulates blood flow to the muscles and may help reduce muscle pain while maintaining an athlete’s conditioning. The key is “light” so as to not do further damage to damaged muscles.1

Ice

Treating inflammation with ice application is common and most effective when initiated in the first 48 hours of exercise-induced muscle soreness, and probably less effective thereafter.

Cold water immersion (ice bath) has also become a common recovery method for athletes, with some research showing it to be effective against DOMS.

Massage

Massage is thought to stimulate blood flow to sore areas and diminish swelling within the muscle.

One technique that many athletes enjoy is ​foam rolling, a type of self-massage where you use a high-density styrofoam roll to place body weight pressure on the muscles for a type of myofascial release. Many find this relaxes and stretches affected muscle groups.

Gentle Stretching

Studies have shown that stretching probably does not make a difference in preventing or reducing muscle soreness. That said, many athletes find a stretching routine to be their key to quick recovery, and there is no evidence that stretching is harmful or contributes to muscle soreness.

If you want to try some gentle stretching, it may help and probably won’t hurt.

Anti-Inflammatory Medications

Anti-inflammatory medications like ibuprofen can help relieve some of the discomforts of muscle soreness, but will not affect the length of time needed for muscle recovery. Early administration of anti-inflammatory medications may bring the best results.

Heat

Heat application can help relax a tense, stiff muscle. When participating in active recovery, heat application before exercise can also help ensure the muscle is warm and loose.

Topical Creams

Topical analgesic heat rubs include Aspercreme, BenGay, and IcyHot. These medications are called counterirritants and do not actually warm the muscle, but rather cause the sensation of warmth and/or cooling of the skin.

These rubs have no effect on the muscle and do not change the temperature of the skin. Rather, they can encourage the perception of pain relief by essentially distracting from the underlying issue.

The application of these topical creams is fine, but use caution as the medication can be absorbed into the body.

Smart Eating

Research continues to show that what you eat can have positive effects on muscle soreness. Examples:

  • Caffeine an hour before a workout and the day after may help reduce DOMS symptoms. Don’t overdo it, however. Eight ounces of coffee will suffice.
  • Omega-3 fatty acids (fish and fish oil supplements) have anti-inflammatory properties that could decrease DOMS.
  • Polyphenols, antioxidants found in fruits and veggies, can also deliver anti-inflammatory effects against DOMS.

 

Sources for this article

  1. Cheung K, Hume PA, Maxwell L. Delayed Onset Muscle Soreness. Sports Medicine. 2003;33(2):145-164. doi:10.2165/00007256-200333020-00005
  2. Hohenauer E, Costello JT, Deliens T, Clarys P, Stoop R, Clijsen R. Partial-body cryotherapy (-135°C) and cold-water immersion (10°C) after muscle-damage in females. Scand J Med Sci Sports. 2019; doi:10.1111/sms.13593
  3. Guo J, Li L, Gong Y. Massage Alleviates Delayed Onset Muscle Soreness after Strenuous Exercise: A Systematic Review and Meta-Analysis. Front Physiol. 2017;8:747. Published 2017 Sep 27. doi:10.3389/fphys.2017.00747
  4. Herbert RD, De noronha M, Kamper SJ. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. 2011;(7):CD004577. doi:10.1002/14651858.CD004577.pub3
  5. Petrofsky J, Berk L, Bains G, Khowailed IA, Lee H, Laymon M. The Efficacy of Sustained Heat Treatment on Delayed-Onset Muscle Soreness. Clinical Journal of Sport Medicine. 2017;27(4):329-337. doi:10.1097/jsm.0000000000000375
  6. Singla N, Desjardins PJ, Cosca EB. Delayed-onset muscle soreness: a pilot study to assess analgesic study design features. Pain. 2015;156(6):1036–1045. doi:10.1097/j.pain.0000000000000109
  7. Kim J, Lee J. A review of nutritional intervention on delayed onset muscle soreness. Part I. J Exerc Rehabil. 2014;10(6):349-56. doi:10.12965/jer.140179

 

 

 

]]> How often should I be working out? https://capitalac.com/the-capital-athletic-club-blog/how-often-should-i-be-working-out/ Thu, 12 May 2022 18:38:40 +0000 https://capitalac.com/?p=3388 There’s no magic number of times you should hit the gym every week. How often you go depends on your body, your fitness goals, and your schedule. Still, there are some general guidelines:

 

General fitness: 4 – 5 days per week

Weight loss: 5 – 6 days per week

Muscle building: 3 – 4 days per week

 

IF YOU WANT TO IMPROVE YOUR GENERAL FITNESS AND KEEP IN SHAPE…

…GO TO THE GYM FOUR TO FIVE DAYS A WEEK.

 

If your goal is greater endurance or burning calories, try three days of cardio and two of strength training. If your goal is building strength and muscle tone, reverse that. You could also switch each week to keep things balanced.

Your two off days are “active rest.” It’s important to engage in at least 30 minutes of physical activity per day to maintain good health, even though you aren’t working out. This could include taking a walk around your neighborhood (or the gym track), playing ball with your kids, or even doing yard work or chores.

Benefits: A four to five-day-a-week gym schedule allows for a balanced workout routine. It keeps you active and in the habit of going to the gym, while still allowing your body time to recover between workouts. Many people find that they just feel better when they’ve been to the gym!

Potential Risks: If you’ve got a packed schedule, it may be difficult to work in four to five gym sessions. Once you start missing workouts, it’s easy to get frustrated and out of the habit. Cut back to three days instead and make the most of them. HIIT is a great way to make the most of limited gym time.

When you’re at the gym nearly every day, you may get bored with your routine if you’re doing the same things constantly. Your body will get bored, too, and you won’t be able to maintain a useful intensity. Mix things up! Venture out from the machines and try Small Group Training. Hit the pool. Try meeting up with some friends for a pickup basketball game. Check out barre or Pilates. You’re more likely to stay motivated if you have something new and exciting to look forward to.

 

IF YOUR GOAL IS TO LOSE WEIGHT (AND BY WEIGHT I MEAN BODY FAT)…

… GO TO THE GYM FIVE TO SIX DAYS PER WEEK.

 

To lose weight, most adults need 60 to 90 minutes of moderately intense physical activity per day while keeping caloric intake in check. This can vary according to your diet, age, weight, and gender, plus the types of workouts you do.

You don’t have to spend all your time on cardio machines or in an aerobics class to lose weight. Dedicating two or three days to resistance training will tone and strengthen your muscles while burning calories. Focus on aerobic exercise for the remaining three to four days.

Benefits: Going to the gym five times per week allows you to complete your daily workouts in one session and gives you access to many different ways to exercise. Exercising most days of the week is good not only for weight loss but for your overall health and well-being.

Possible risks: When weight loss is your goal, it’s easy to start out super-motivated about going to the gym and then start to burn out. This is especially true if you weren’t active before and are now hitting the gym five days a week. Rather than skipping workouts because you don’t feel motivated, try changing things up. Try swimming instead of running on the treadmill every time. Learn a new sport.

You might also try cutting back your gym time and instead ramp up the intensity with HIIT workouts if appropriate for your fitness level. If you’re burned out going nearly every day, you could try going three or four days a week and adjusting your workout intensity and/or caloric intake.

What if you’re having the opposite problem and working out too much? Overtraining can cause a weight-loss plateau as your body’s protective mechanisms kick in, trying to hold on to weight. If you’ve hit a plateau, and/or you’re constantly sore and fatigued, it’s time to change up your routine and possibly cut back on the workouts. You may be able to ramp up again once your body has had time to rest and recover.

 

IF YOUR GOAL IS BUILD MUSCLE…

…LIFT WEIGHTS AT THE GYM THREE TO FOUR DAYS PER WEEK.

 

On a three to four day schedule, focus on two muscle groups per session. Do not work the same muscles on consecutive days—allow them time to recover. Some people do well on a five to six-day-a-week schedule, working only one muscle group each time.

If you want to go to the gym more often, you can…but don’t work overworked tired muscles. They need the rest. Instead, try a restorative yoga class. Take advantage of the sauna or whirlpool to ease soreness. Walk around the track.

 Benefits: A three to four-day schedule allows for adequate rest. Muscles don’t grow when you’re lifting weights. They grow as they recover and repair themselves between sessions. Your nervous system also needs to recover so you perform exercises correctly. Push your muscles too hard, too often, and you risk plateaus and overuse injuries.

Potential risks: Even when you’re allowing rest days, you need to listen to your body. Your body may need more time to repair itself than you’ve allowed, especially following a particularly intense workout. If a muscle is aching, pay attention. Don’t work it again until it stops.

 

WHEN GOING TO THE GYM, QUALITY IS MORE IMPORTANT THAN QUANTITY.

 

What you do at the gym is more important than how often you do it. If you go to the gym almost every day but don’t push yourself, use improper form, or wear down your body through overtraining, you’re going to less benefit than someone going three times a week and utilizing that time effectively. Consulting a personal trainer is a great way to formulate a fitness plan that works for your goals, body type, and schedule. He or she can help you get the most from your workouts.

Remember too that life is about balance. It’s better to commit to a moderate workout schedule that you can maintain than to go full-tilt and get burned out after a month. Going to the gym is about lifelong good health and feeling your best. Find the balance that works best for your life and your goals.

 

]]> Get to know your CAC Massage Therapist- Andrew Hardardt https://capitalac.com/the-capital-athletic-club-blog/know-your-cac-massage-therapist-andrew-hardardt/ Wed, 22 Sep 2021 01:46:06 +0000 https://capitalac.com/?p=3064 What made you want to become a Massage Therapist?

I wanted to move away from corporate and start working with my hands again after years of doing creative design work on a computer. After nearly 30 years of deadline-oriented work, I had enough. It was time to reset my life.

How would you describe your Massage work?

My work is an amalgam of physical massage and orthopaedic rehabilitative work. I don’t do a ton of “comfort” work even though it has its place; I believe my style is more effective for most patients. I use softer techniques to complement and complete, often closing with something to quiet your mind and ease you back to reality.

What is something that you would like the client to understand about the massage process?

If you are trying to be healthy, massage is part of your program. Ask any pro athlete, coach, or trainer, and they will agree. Your training and workouts will be better, more effective, and efficient when you utilize all the muscles available for a given movement. Without massage, you are playing half the game.

When you work out, your larger muscles almost always override the smaller ones that help control your movement [these are your ‘synergistic’ / supporting muscles]. When the smaller muscles are weak from being constantly overridden by your larger ones, you have less control over your body’s ability to stabilize. You fatigue more quickly and can lead to improper movement culminating in injury.

Oh, I can’t forget this: my work isn’t for the faint of heart. You will learn about yourself when I work with you. Sometimes, it seems easy and comfortable, sometimes it’s as hard as any workout and you may not feel great right off the table. But and this is the key, you will improve across the board: mentally and physically, coordination and balance, sleep, even eating. That’s what I do for you.

What are some interests that you have away from the massage world?

I have three cats and am still an active Art Director and Designer for a very select group of clients. I play guitar, bass, drums, percussion and still ride my bike and work out as much as possible. I’m restarting my stretching and yoga as well. Kind of a full plate but I like that.

Contact the front desk and schedule an appointment for yourself, you’ll be glad you did. Andrew is CAMTC, AMTA, and ABMP Certified.

 

More About Andrew

I was an Art Director [AD] for nearly 30 years. I worked with some amazing people with whom I formed lasting relationships, worked with some very large businesses as well as Mom and Pops. I still do a bit on the side as I enjoy working with great people who care about their clients and their products/services.

I started when the computer wasn’t considered a viable design tool. That changed with the advent of Desktop Publishing allowing two major shifts to occur: 1. Almost anyone could “design” brochures, business cards, and other marketing material, and 2. Clients became far more independent. The net effect of this was shrinkage of the work pool and a focus on not working with AD’s and designers who asked questions regarding the client’s approach to marketing. As an AD who studied my clients, I suddenly became persona non grata.]

The computer took away much of the hands-on creative work and I wasn’t working with my hands as I wished. [Much of what I did became digital-only, very little was put to paper before execution. The computer became a necessary crutch, and I changed as much as I could to keep my hands in it by moving deeper into packaging design and creation.]

I took a sabbatical in 2003-2007 and became a USA Cycling Expert Coach. I worked with a high school team, coached at three USA Cycling regional training camps, and taught racing and riding skills to over 500 new and returning cyclists. I got to ride alongside some of the sport’s best pros and amateurs. In addition, I took better care of myself and my cycling and running clients, practiced and taught yoga, rode 10,000 miles a year throughout Europe, and generally got my act together after nearly 30 years of fighting a system with which I had become disenchanted.

Then I moved to Europe to be with my wife, dove back into AD/design [the system wouldn’t allow me to coach for a living] work for five years, got laid off then sought a new path for way too long. I finally asked friends and family what I should do, and everyone said, “go into massage. You’re good at it”.

A whole pile of serendipity and training later, and here I am… Eclectic background and all.

 

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