Akfittphysio

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Dr. Andrew Kanelos | Injury Prevention Specialist


🚨 Help You Defeat Pain & Get Strong🚨
🥇 Weight Loss & Nutrition Coach
💪🏽 Intl Elite Powerlifter
⬇️ Schedule + Programs + Coaching ⬇️

09/21/2026

Sore after exercising? HERE’S WHY👆🏽

📝 Muscle soreness after exercise is often caused by delayed onset muscle soreness, or DOMS. It typically develops several hours after unfamiliar or intense exercise and can become most noticeable around 1-3 days later.

🎯 The soreness isn’t simply caused by lactic acid sitting in your muscles.
Instead, it’s associated with the stress placed on muscle tissue during exercise, especially when your muscles perform movements they’re not accustomed to.

🎯 During challenging training, your muscles experience microscopic disruptions and your body responds by repairing and adapting to that stress. This process involves temporary inflammation and increased sensitivity in the affected tissue, which can make your muscles feel stiff, tender, or painful when you move or contract them.

🎯 As your body becomes accustomed to a particular type of training, the same workout usually causes less soreness. That’s because your muscles and nervous system adapt to the repeated stimulus. Soreness can happen after a good workout, but being extremely sore isn’t required for muscle growth or progress.

09/21/2026

🚨 Want to improve your health? Try the Sauna!

🧐 Could adding a sauna session after your workout meaningfully boost your cardiovascular health?

📝 A recent randomized trial suggests is may (under specific conditions).
A multi-arm, randomized controlled trial looked at the additive effects of sauna bathing following exercise in adults with low physical activity and at least one cardiovascular risk factor (overweight/obesity (BMI>25), elevated blood pressure, elevated cholesterol, and physical inactivity).

🎯 Study:

Forty-seven participants (mean age ~53; 89% female) were randomized into three groups for 8 weeks:
- ��Exercise + Sauna: Combined aerobic + resistance training followed by 15 min of sauna bathing (3x/week)
- ��Exercise Only: Same exercise protocol without sauna
- ��Control: No intervention

📌 Exercise consisted of a 10-min warm-up, 20 min resistance training, and 30 min cycling. Sauna exposure ranged from 65-80°C (140-176°) and was increased progressively across the study.

🎯 Findings:

Compared to the control group, only the exercise +sauna group experienced significant improvements in:
- ��VO_max:
* ��E + S: +5.6 mL/kg/min
* ��E: +2.6 mL/kg/min
- ��Systolic Blood Pressure:
* ��E+S: -8.0 mmHg
* ��E & CON: no significant change
* ��Significant only in exercise +sauna
- ��Total Cholesterol:
* ��EXS: -19 mg/dL
* ��No change in EXE or CON

📌 No significant changes were observed in diastolic blood pressure, arterial stiffness, or fat mass across any groups.

📌 These findings align with observational studies linking frequent sauna use to reduced cardiovascular mortality and improved vascular function. However, this study provides controlled evidence showing short-term, additive benefits when sauna is combined with structured exercise.

🎯 Limitations:

- Small sample size (n = 47) and short duration (8 weeks)
- Predominantly female population (only 13% male)
- VOzmax was estimated via submaximal testing, not directly measured
- ��No sauna-only group to isolate effects of passive heat exposure
- ��Lacked follow-up to assess long-term sustainability or adhe

09/15/2026

📝 Your heart is often likened to a pump, but in reality, it exhibits an intricate dance of fluid dynamics. The heart doesn’t simply push blood; it orchestrates a stunning helical flow.

🎯 As blood moves through the heart’s chambers, it spirals into a vortex. This efficient swirling action minimizes turbulence and reduces energy loss, allowing blood to traverse your vast network of blood vessels with remarkable ease.

🎯 The heart’s muscle fibers add to this elegance by contracting in a spiral twist, not just squeezing but wringing like a towel. This unique motion creates a rotational force that propels blood forward smoothly.
Thus, the heart is not only a mechanical marvel but a testament to nature’s ingenious design, balancing force and fluidity within every beat.

09/11/2026

🚨 The Reason you’re not getting bigger💪🏽..

📝 Muscle does far more than help you look stronger or lift heavier weights. It is essential for nearly every movement your body makes, from walking and climbing stairs to breathing, maintaining posture, and even keeping your heart beating. Every time a muscle contracts, it generates the force needed to move your skeleton and support your joints.

📝 Muscle also plays a major role in your overall health. It acts as the body’s largest storage site for glucose, helping regulate blood sugar levels, and it increases the amount of energy your body burns throughout the day.

🎯 During exercise, muscles release signaling molecules called myokines that communicate with other organs and contribute to healthy metabolism, immune function, and inflammation control.

🎯 As you age, maintaining muscle becomes increasingly important. Strong muscles improve balance, protect your bones and joints, reduce the risk of falls, and help preserve independence.

💪🏽 Building and maintaining muscle through resistance training, adequate protein intake, and regular physical activity supports not only strength, but long-term health and quality of life.

09/04/2026

Eat this, ONE THING, to get stronger 💪🏽

📝 Muscle does far more than help you look stronger or lift heavier weights. It is essential for nearly every movement your body makes, from walking and climbing stairs to breathing, maintaining posture, and even keeping your heart beating.

🎯 Every time a muscle contracts, it generates the force needed to move your skeleton and support your joints.

💪🏽 Muscle also plays a major role in your overall health. It acts as the body’s largest storage site for glucose, helping regulate blood sugar levels, and it increases the amount of energy your body burns throughout the day.

🏃🏽‍♂️ During exercise, muscles release signaling molecules called myokines that communicate with other organs and contribute to healthy metabolism, immune function, and inflammation control.

🫀As you age, maintaining muscle becomes increasingly important. Strong muscles improve balance, protect your bones and joints, reduce the risk of falls, and help preserve independence.

🏋🏽Building and maintaining muscle through resistance training, adequate protein intake, and regular physical activity supports not only strength, but long-term health and quality of life.

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