When visiting the gym, you may have heard more than once that clients tell trainers about how their muscles hurt after a workout. If you have also experienced this kind of ailment, then you will be interested to know that you can get rid of them, while not making much effort.
You can learn effective ways to eliminate pain after excessive physical exertion with the help of the information presented in in this article. Thanks to estet-portal.com, you will be able to understand the causes of pain and learn how to quickly restore physical fitness after playing sports.
1. Water: restoration of strength and return of fighting spirit
2. Intervals between workouts: the key to a quick recovery of the body
3. Alcohol: pain trigger after exercise
4. Electrolytes: the main rehabilitators of tired muscles
5. Muscle spasms: a signal of the development of an ailment or a banal meteorological dependence
6. How to relieve muscle pain after training
Water: recuperation and return to fighting spirit
During intense physical activity, the body loses water. Dehydration causes the muscles to spasm. Scientists argue that such undesirable consequences can be prevented by regularly drinking clean drinking water not only throughout the day, but also during training. And if the cause of spasms, today, is not clear, then you can remove its consequences yourself. Remember that water must be clean and not carbonated. And, of course, the need to replenish the water balance – it's not uncontrolled fluid intake.
Water, as well as physical activity, should be in moderation. Two liters a day is enough for you to feel good and avoid pain after training.
It is not recommended to drink water while practicing certain sports. For example, if you run, then it is better to drink water before or after a run, but not during a workout. The reason for the restrictions is in that when drinking fluids, there is a risk of reducing the athlete's endurance.
Intervals between workouts: the key to a quick recovery of the body
Do you muscles hurt after a workout, despite the fact that you exercise regularly and do not skip? In this case, it is worth taking a break, because it is rest that your muscles lack.
If you experience severe pain a day after doing the exercises – this indicates the appearance of micro-inflammation in the muscle tissue. To get rid of the pain, you should take a break, and later, replace part of the power loads with more measured ones in the form of running, yoga or Pilates.
Ability to rest between workouts – This is the time that is used to repair muscle fibers and the nervous system, remove waste products and replenish energy reserves.
Proper rest periods reduce the risk of injury and promote an adequate body response to the training program.
Alcohol: pain trigger after exercise
Alcohol consumption has a diuretic effect on the human body. If you regularly visit the gym, and after that allow yourself to skip a couple of glasses of wine, then the problem of sore muscles after a workout is more than relevant for you.
Also, any alcoholic beverages affect the immune system, as a result of which the body begins to actively resist the inflammatory processes that occur in certain vital systems. All this leads to that the pain after physical exertion does not go away for several days and causes a lot of discomfort.
Electrolytes: the main rehabilitators of tired muscles
To maintain the water balance in the body, one must not only consume a large amount of clean drinking water, but also do not forget about such useful substances as electrolytes, which include minerals (Na, K, Mg).
Regularly consuming milk, bananas, seaweed and peanut butter will help you replenish the amount of salts in your body, thus preventing dehydration. Professional athletes know that they cannot do without these useful products, because they help relieve pain even after very intense physical exertion, so they should be in the diet not only for professionals, but even for those who work out in the gym for keeping fit.
Muscle spasms: a signal of the development of an ailment or a banal meteorological dependence
Viral diseases can be identified by the presence of "hidden signs". Muscle pain can signal that an inflammatory process has begun in the body. Very often, people who visit the gym take muscle pain as a signal that they have overtrained, when in fact the body reports the development of the disease. In this case, it is best to let the body rest and gain strength.
By listening to the signals your body gives you, you can understand – Do you have sore muscles after a workout or have you “caught a virus” somewhere? and your muscles react accordingly. Therefore, do not rush to draw conclusions and take any action, without understanding what is really happening to you.
If you are periodically accompanied by aching muscle pain after a workout, which is characterized by a sudden appearance and the same disappearance, then this indicates that you are a weather-dependent person.
Oddly enough, but weather events directly affect our body, especially during periods when it requires recovery. If you find that your muscles regularly hurt during the period of adverse weather conditions – take a break or opt for more relaxed forms of exercise.
How to relieve muscle pain after training
It is best when muscles hurt after a workout to approach the solution of the problem in a complex – take a warm shower, have a massage, stretch, drink a couple of glasses of water. All these methods will help speed up blood circulation in the muscles, due to which the pain will be less pronounced.
Delayed pain that appears in a day can be eliminated with the help of special anti-inflammatory ointments, as well as a self-massage session. Also, don't forget to keep exercising. Physical activity will help disperse the blood and relieve pain.
For pain in the muscles after training, be vigilant – do not confuse traumatic pain with krepatura. If you experience acute, unbearable pain – this indicates that you have been injured, so do not be "heroic": immediately consult a doctor. In general, estet-portal.com advises you to find a balance that will enable you to properly prioritize – give yourself to training to the maximum at the same time, without suffering from pain in the muscles.
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