Can't Keep Up With Your Workout? 9 Tips To Help You Ease Your Sore Muscles | Workout & Exercises slideshows | Physical activities center

Got "Delayed Onset Muscle Soreness"? Don't Panic

Delayed onset muscle soreness (DOMS) occurs as the result of microscopic expansion of muscle fibers that causes tearing of these muscles. Don’t panic – this is a normal phenomenon. It actually is a sign that your muscles are getting stronger. DOMS tends to occur when our body is not accustomed to lifting weights or to tolerating such a burden. There is no specific treatment for this soreness in medicine but stretching and massage are thought to soothe this pain. Quitting your exercise routine because of the pain is not a good idea. If you are suffering from DOMS, keep stretching your body and never give up. It will take about 7 days to fade away.

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www.livestrong.com/slideshow/551692-how-to-get-rid-of-sore-muscles-after-a-workout/#slide-1

Carbohydrates - Essential Pre-Workout Nutition

Some people believe that exercising on an empty gut is a great fat-burning approach. But the reality is completely different. There is no doubt that training on an empty gut burns more calories, but the most of them will come from muscle cells rather than fat. The best pre-workout nutrition is carbohydrates. They improve your performance by delaying the onset of fatigue while building stamina. Take low-glycemic carbohydrates such as oatmeal, sweet potatoes, and veggies instead of simple sugars. Protein is another requirement of the body as it decreases the muscle breakdown. Fats take longer to digest. So it is better not to have too many fats before workout. Following this plan will make your muscles feel much easier during and after workout.

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Warm Up Your Muscles To Prevent Severe Soreness

You cannot achieve your goal unless you start preparing for it. Warm-up is the act of preparing for workout by exercising or stretching for a couple of minutes beforehand. It reduces the risk of injuries and pain that come with training. It makes your circulatory system pump oxygen-rich blood to the working muscles and prepares them for harder exercises. Warm-up doesn't only help you physically; it helps you mentally as well. It prepares your mind for any pain or injury that may occur. Cold muscles are not in the state of bearing any injury. Exercising without warm-up can be harmful for your body. Besides this, warm-up improves elasticity in your muscles, promotes circulation, delays fatigue, and helps gaining muscle control.

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Don't Forget To Cool Down The Heat

Your exercise is incomplete without cooling down. After a long hard work out, many people end their exercise without letting their muscles recover. Cooling down after the exercise is as important as warming up beforehand. The main purpose of cooling down is to bring your heart rate, breathing, and body temperature back to normal. It allows the blood to properly redistribute to your whole body which helps muscles get rid of lactic acid. Stopping your exercise abruptly and not cooling down can result in dizziness. It can also cause pooling of blood in lower limbs that can cause numbness and weakness.

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Stretch Before And After Workout

Stretching is an integral part of your training. Never forget to stretch before and after your workout. Stretching before starting your exercise plays an important role in your efficiency, performance and stamina during the workout. It helps your muscles to get ready for the exercise and bear the load of exercise. Post-workout stretching has physical and psychological benefits. It reduces the lactic acid that is produced in muscles during the workout. Lactic acid is responsible for muscular pain and fatigue. Stretching helps your muscles to recover faster after a heavy workout. It also has some psychological benefits — it calms your nerves and relaxes your mind.

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Foam Roll Your Worries Away

Had a hard day? No worries, foam roll your worries away and get the relaxation you desire. Foam rolling de-stresses your body and mind within minutes. Most people have busy schedule these days. Not everyone can spare time to go to spa for a massage. Well, a foam roller is the best option for deep tissue massage. Don’t think that a foam roller is for serious athletes or heavy weight lifters only. It is perfect for you if you want to get relief from muscle soreness. Muscles can sustain minor injuries during the workout. Using foam rollers regularly helps prevent these injuries. Flexibility is the key to fitness. Foam rollers keep your muscles flexible which help you in maintaining proper posture.

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Massage Therapy — A Powerful Ally Of Your Body

Massage therapy is a powerful ally of your body. It can relax your mind and your muscles. There is no doubt that massage can eliminate anxiety and pressure and can help manage stress. It decreases muscle soreness and fatigue and improves concentration. Receiving a massage can stretch your tight, weak, or atrophied muscles. A weekly massage reduces muscle spasms and cramps. Some people prefer heavy exercises and for that they make the overuse of their muscles which can damage the muscle flexibility if not properly treated. Massage can soften and relax the overused, injured, and tired muscles. It also helps your body to prepare for the next round of exercises for the whole week and prevents soreness.

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Post Workout Nutrition - Fat-Free Diet Rich In Carbs & Protiens

Everyone who works out, male or female, must look carefully at their post-exercise nutrition in order to gain maximum benefits from the time they spent on their training. Our bodies use carbohydrates as a source of energy during any sort of exercise. Therefore, a post-exercise meal should be rich in carbohydrates to restore the energy of your body. But beware! Don’t consume too many carbohydrates as they can result in a high insulin release that you don’t want. Some muscle protein is also depleted during training. Adding protein to your post-exercise meal is necessary to strengthen your muscles. Protein and carbohydrate meals will keep your muscles healthy and will prevent muscle soreness. It is necessary to take meals that are fat free. Taking fatty meals after exercise will reduce the effect of exercise on the body, especially muscles.

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Go Ahead, Snooze!

Sleep makes you feel rested, but its importance goes way beyond just banishing under-eye circles or boosting your mood. It is extremely necessary to get proper tension-free sleep every night. Exercise apparently has no connection with sleep but somehow it does affect your stamina, performance, and the results you want to gain from the exercise. Getting enough sleep everyday helps your body and muscles relax while you are asleep. Your parasympathetic nervous system (PNS) is activated while sleeping. It slows down your circulation, reduces the blood flow to the organs that help the organs to relax properly. Growth hormones are released while sleeping which repair the wear and tear of the muscles that might have occurred during your training. This is why you should get adequate sleep. Remember: Too much sleep is harmful. Six to eight hours of sleep are quite enough.