Extreme Muscle Soreness
Muscle soreness is what keeps many people away from getting their desired shape. The first day they go for the workout and the next day, they are not even able to get up. The reasons of soreness might be overtraining, heavy lifts or excessive repetitions. You must know how to start working out. Soreness is a kind of welcome gesture once you enter the gym but serious soreness needs to be calmed down with the help of certain tips so that you may continue your workouts. Some degree of soreness is natural but excessive of it is negative. It usually occurs if you are a beginner or if you have taken up a new workout. You do not have to take medicines. Just follow the steps given below and you will be good to continue those exercises.
1. Warm Up And Warm Down
Warm up has been designed to make your body slowly come into action if you will directly start from hard workouts, you will end up injuring yourself. It will help in loosening up of your muscles and joints along with your connective tissue. You must consider starting up with a warm up. Do a bit of stretching at first followed by workouts and then increase the speed of your workout. You can do a warm-up set which is doing a set of light weight lifting to prepare your muscles for the workouts that you are about to do. After doing the exercise do not directly stop. Keep your body in motion and slightly lower your pace before stopping completely. It will decrease soreness along with the risk of injuries.
Nutrients are important for your body as they will help the muscles in facing the rigorous exercises that you have been doing. A protein shake is the most efficient supplement which will help you in decreasing that muscle soreness. You may consume it post workout. Also take proper supplements of the nutrients that your body has a deficiency of. It will help you in growing and will help your body in fighting from that muscle soreness. Not much people know the miraculous effects of supplements but trust me it does help.
3. Do Light Exercises
Stopping the exercises completely will never have positive effects. Most of the people think that stopping the exercise will help them in overcoming the muscle soreness. They are unable to tolerate the pain that they are facing and thus, they completely abstain from exercising. One will have to understand that abstaining from exercises will never give positive effects. Your pain might go away but it will come back soon once you hit the gym. You need to continue doing light exercises. The light exercises will help in increasing the blood circulation which will accelerate the healing process.
4. Learn The Proper Form
The proper form of the exercise is very important as it will help all your joints and muscles in working together. Do not rush. Spend some time in learning the proper form of each exercise before doing them. This will not only help you with the soreness but also decrease the chances of injuries that might occur. Also, doing the exercises properly will give results faster.
5. Hear What Your Body Says
Many fitness newborns make the mistake of avoiding what their body is saying and overloading it. It is certainly important to increase your limits while you train but you must listen to your body. Adding too much weight to your exercises will make you perform them incorrectly which will be quite hazardous for your body. Pay attention to what your body speaks. Immediately stop the exercise if you are feeling the beginning of any pain or injury. Take some rest or change the exercise in that case.
6. Eat Right
There are certain things which are absolutely necessary for your body. Your body needs lots of water. Make sure that you stay hydrated throughout. Also take good care to take small, healthy snacks throughout the day. Right food will decrease the chances of injuries or will help you in overcoming the fatigue that you are facing. It will also help you a lot in recovering as your muscles need proteins and carbs to repair itself.
Your body will tell you to rest a lot but you must not take rest throughout the day. Yes, to decrease the soreness you will need rest of more than six hours. Also you must not forget to take small intervals of rest between each exercise. Small intervals will give you body the time to prepare itself for the next exercise. You can also for a massage if you are facing excessive soreness. Massage will help you in relaxing better.
Fight muscle soreness with these exercises and get back on the track of your workout schedule to get in shape.
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