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How to Avoid Getting Sore After Working Out

How to Avoid Getting Sore After Working Out

Working out is great because it makes you feel good. The benefits of a daily workout schedule can have a positive effect on your mental state. When you work out, your body releases endorphins, which are a form of natural painkillers produced by your body.[1] The benefits absolutely outweigh the negatives, and yes, there are some negatives.

Most of the complaints I hear about working out are associated with soreness or reduced energy after working out. This causes people to not maintain their workout schedule because they can’t recover in time. The soreness remains longer than they anticipated, and this, as mentioned, throws their schedule completely off. I know the feeling firsthand because it’s something that has happened to me many times. After coming home, I would feel drained and not up to continuing my schedule.

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A personal trainer provided me with some useful tips on how I can reduce post-workout soreness from occurring. Incorporate these helpful tips and tricks to your workout plan today!

Careful with Form

If you have been in the gym before and had the chance to talk to someone experienced, they’ll tell you that form is very important. Exercise while paying attention to form will reduce the likelihood of injuries and soreness. The less soreness you feel, the more you’ll be ready to hit the gym the next day.[2]

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Stretch

It’s widely known that stretching is the first line of defense to prevent soreness after working out. During an intense workout, you are contracting and lengthening your muscles. Afterwards, through a nutritious diet, you’ll be repairing them to become stronger and more toned. By stretching for 5-10 minutes before a workout, you are causing your muscles to become looser, helping with the contraction process.

Nutrition

Much of the soreness you experience occurs when there is a delay in the muscle repairing itself. You need to make sure you get enough healthy proteins, carbohydrates, and fats because they all play an important role in muscle repairing.[3] Maintain a balanced diet that is high in protein, especially when working out. It’s also important for you get 7-8 hours of sleep daily. While sleeping, your body is in high acceleration where it repairs muscles and other important functions.

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Massage Therapy

In a recent study, it was determined that a certain type of massage can help with muscle soreness. This type of sports massage is called Cytokines, which targets the connectivity of the tissue covering the muscle. It’s performed by a licensed massage therapist who uses different techniques to hit specific areas prone to soreness. Many of the top athletes who are on a vigorous schedule will visit sports clinics for therapy.

The good news is, due to the popularity of health and fitness, you have more sports massage clinics opening out there. This has made them more affordable, which is why more people are beginning to understand how regular visits help reduce soreness. Receiving a sports massage on a regular basis can increase endurance, fluid movement, and recovery time.[4]

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Painkillers

If all else fails, then you can always take a painkiller to help with soreness. If you decide to proceed with this approach, then take non-steroidal anti-inflammatory drugs, like Ibuprofen, which can relieve pain. However, it’s very easy to get hooked on these, especially if soreness becomes common after working out. I would recommend you use this as your last approach if soreness becomes absolutely unbearable.

Final Thoughts

The positives of working out always outweigh the negatives. The next time you’re sore after working out, try some of the methods above, which I’m sure will help.

Featured photo credit: womenfitness.net via womenfitness.net

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Rizvan Ullah

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

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