Spring is the perfect time to start exercising regularly after a winter break. Many people start outdoor jogging or cycling again at this time. It is also a perfect time to improve the appearance of your figure, thanks to physical activity. Everyone knows that the beginnings can be difficult, especially when soreness appears after the first intensive activities. This is the body’s reaction to intensive training, resulting in small micro-injuries and muscle cramps. Therefore, it is very important to begin the adventure with sport from activities adapted to the range of possibilities of our body. However, when you get sore muscles, it is worth knowing how to deal with them. Learn 6 tips which will allow you to forget about your aching muscles
Sore muscles are a frequent effect of too intensive workout. For many years scientists thought that pain in muscles was caused by the accumulation of lactic acid in them, but it turned out that this process is not responsible for the feeling of pain and discomfort after training. Most symptoms do not appear immediately after exercise, but usually occur the next day. Therefore, this condition has been called post-exercise muscle soreness or delayed onset muscle soreness syndrome. Sore muscles cause micro-damage to muscle tissues that have been subjected to too much intense activity. After such activity the body needs up to a week to strengthen and regenerate
Thanks to physical activity our body is properly oxygenated and stimulated. However, many people start with very intensive workouts because they want to lose weight quickly. Often the training is not adjusted to their condition, as a result of which they feel strong pains in their muscles on the second day. This type of symptoms can be effectively alleviated, thanks to several proven ways. Learn about some of them
Athletes use thermotherapy treatments after training to reduce tension after injuries and muscle strain. Instead, we can take cold or even ice-cold showers at home. Directing a cold stream of water at the sore body increases blood flow and aids the recovery process
Another way to get rid of sore muscles is a gentle massage, which can be done by yourself or with the help of a professional. The right stimulation is great for relieving pain and stress
A good way to get sore after a workout is to do some stretching, and yoga is perfect for this. On the Internet you can find a lot of instructional videos with particular positions that will help us relax the body, especially sore muscles
Besides physical activity, an important aspect of a healthy lifestyle is a proper diet. Post-workout pain can be effectively reduced by eating products rich in antioxidants such as cherries. Drinking cocoa or herbal infusions is also recommended. Such a diet also helps when inflammation arises. Besides, proper hydration of the body is a very important aspect. Do not forget to drink 8 glasses of water every day.
If you are taking up sports seriously, it is advisable to take care of proper supplementation. Sweating causes a large amount of minerals and vitamins we need to be flushed out of the body. Ingredients such as magnesium, calcium and potassium are crucial. Many people also suffer from deficiencies of B vitamins and vitamin A. It’s a good idea to consult your doctor and get routine checkups before you start taking supplements. Many people, along with the start of efforts to achieve the dream appearance, change their diet, which is consulted with a nutritionist. This is a great time to talk about possible supplementation
Living according to a daily rhythm can have a significant impact on our health and how we deal with soreness. With the right amount of sleep we have a better mood and appetite. Sleeping a minimum of 7-8 hours a night is the best form of recovery, which is worth using especially after an intense workout
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