Minimize sore muscles
February 19, 2009
Ladies from fitness training are increasingly complaining about sore muscles. This is due to the hard exercise causing muscles damage. If examined microscopically after a hard workout, you will definitely find torn and ruptured individual muscle damage, as well as breakdown of the membranes between them. It is that high intensity exercise that leads to the muscles’ soreness. Here are some important tips for reducing the incidence of pain with sore muscles.
Good training habits: Do not be a weekend warrior doing little exercise during the week. Such people do a small amount of exercise at the weekend enthusiastically like playing, running, dancing, cycling, etc. They are not likely to get benefits. Rather, a good strategy is to have regular sessions of exercise during the week, at least two or three times a week and 20 minutes per stretch.
Stretching is necessary: Start gradual bending down to the direction of your toes. Avoid forceful stretching and allow the gravity to do the stretching. Then, make a position like giant “C”, leaning over to each side. Keep this for 15 seconds and repeat again. Now, while bending your knees, shift from one side to the other, stretching the groin muscles. At last, roll your shoulders around for a couple of times. This will prepare you for more vigorous activities.
Good warm-up: Warm-up is helpful because the resting muscles which are suddenly assigned to the task are more susceptible to damage than those already warmed up with proper guidelines. Warm-ups prepare our body for upcoming adaptation. Drink lots of water with proper diets; make sure that you drink as much water as you can. Remember to have your diets full with high carbohydrate and low fat so as to strengthen your muscles.
Split workouts: For avoiding muscles soreness it is advisable that you spilt your body parts to work on them individually on different days of the week. The involvement of full upper body workout will turn out to be a lengthy process.
Massage: Although enough research is not yet done, it is said that massage can lower levels of muscle soreness with stimulation of neutrophils. Athletes like massages.
Relaxation: This can be done with either Epsom bath or the hot tub for 15 minutes for reducing muscle tension.
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