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Title : Fast recovery: 10 ways to relieve sore muscles
link : Fast recovery: 10 ways to relieve sore muscles

Fast recovery: 10 ways to relieve sore muscles

06/28/16

After an intense cardio workout or weight training session, you may feel extreme fatigue, muscle pain and nausea. This feeling blow-for-a-truck that often wake up the day after exercise is called DOMS, which means delayed onset muscle soreness. Fortunately, there are many preventive measures you can take to avoid it. Here is a quick list of 10 steps should always be taken before, during and after going to the gym.

1. Drink a cup or two of caffeinated tea or coffee before exercise to increase strength and muscular endurance and reduce the possibility of pain.
2. Eat a snack preschool that is low in fat and high in carbohydrates with some protein.
3. Heat properly with some . of cardio and dynamic to prepare the muscles and joints to stretch training
4. do not stop abruptly during the period; instead, constantly keep blood so fresh movement will be sent to repair the muscles taxed.
5. While you are working, stay hydrated to drink water every 15 minutes.
6. If you are sweating a lot and doing a lot of exercise, it is important to replace electrolytes lost a sports drink or electrolyte rich foods like bananas or avocados as these essential salts regulate heartbeat, muscle contractions and nerve function.
7. After your workout, stretching and using a foam roller to massage out knots and increase blood flow to the muscles.
8. Immediately after exercising, eating a post-workout snack having a ratio of 4: 1 carbohydrate to protein to help restore nutrients lost in the muscles during training . Try chocolate milk or protein snack sprinkled with tart cherry juice, which has also been shown to reduce pain.
9. consider getting a sports massage to increase circulation and break up large knots in the problem areas that are always pain.
10. Take a cold shower after exercise to reduce inflammation of the muscles. Or try an ice bath, which has been shown to , reduce muscle soreness 20 percent .

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