“This is going to hurt tomorrow,” say many of us after a hard workout. Have you ever wondered why you feel sore the day after working out? It turns out when you make your muscles work harder than they are used to, it causes microscopic tears in the muscle fibers, which later become inflamed, causing after-workout soreness. At least the discomfort is a sign that your muscles are adapting to your exercise program. That’s all fine and good, but what can you do to alleviate the discomfort? Here are 4 proven ways to ease after workout soreness.
1) Pre-workout Warm-Up
Warming up your muscles pre-workout is highly recommended by health professionals to prevent injury. The increased blood flow to your muscles makes them more pliable. Simple stretching is good, but light versions of your regular exercises are also effective. Soaking for 10 minutes in a hot tub will accomplish the same thing. A pre-workout warm-up will result in looser muscles and more flexibility.
It is crucial to stay hydrated while working out. Water helps your body maintain an even temperature and moves nutrients through your system to create more energy. You also need to replace fluids lost due to sweating while exercising. If you are dehydrated, you can experience muscle cramps, dizziness, nausea, and even muscle injury. Always keep a water bottle at hand when exercising.
3) Cool Down
You must cool down after your workout. Give yourself at least 10 minutes to come down from exercising and stop perspiring heavily. A post-workout cool-down will lower your heart rate and improve your rate of recovery. You can do some easy stretches and/or take a cool shower.
4) Hot Tub Reset
Once you have fully cooled down and rehydrated, give both your mind and body a re-set with a soak in the hot tub. The water’s heat can speed up muscle recovery and healing by dilating the blood vessels and improving blood flow. Oxygen and other nutrients will be carried to the stretched muscles to repair and soothe them. Relaxing in the hot tub is also good for your mental health. An after-workout soak is a relaxing way to ease tension, relieve stress, and promote better sleep.
Exercise is an important part of a healthy lifestyle, but the result of a vigorous workout can be sore muscles. Do you feel too sore to move the day after a workout? If so, you won’t be in a hurry to repeat the experience. These 4 scientifically proven ways to ease after-workout soreness can be the answer to that problem. Warming up, ample hydration, thorough cool-down, and a relaxing soak in the hot tub are the keys to less pain after working out. Your chances of injury will be less, your muscle recovery faster, and you will be eager to return to your exercise program.
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