The most common indication of intense exercise is muscle pain, which can last from two days to a week. For better performance at the gym, it is necessary to know what to do in order to recover quickly and to relieve muscle pain as fast as possible.
Muscle soreness can occur when you are doing a movement pause too long. It is important to know the difference between muscle soreness and muscle cramps. Unlike the first one, muscle cramps are involuntary contractions of the skeletal muscle. Whether it involves a part or the whole muscle group, cramps can occur in the most unexpected moments.
Below are 7 muscle recovery tips to help you reduce muscle soreness and cramps:
Some studies have shown that the best muscle recovery is made by doing exercises at low intensity. Studies show that active recovery immediately after exercise, reduces lactic acid in the body, more intense than the total quiescence. Researchers have found that low-intensity activity stimulates blood circulation and the athlete has a better ability to relax because the muscles are receiving more nutrients and electrolytes.
So, after you finish your training, do some cardio exercises for 15 minutes slowly, or go for a walk in the park or everywhere you want for 20-30 minutes.
To fill your batteries and bring important nutrients to your body, in order to recover and relieve muscle soreness that may occur the next day, consume a protein shake after a workout would be ideal.
Drink more water, preferably electrolyte water.
What is the most important benefit of electrolyte water?
Well, besides hydration, it brings you magnesium, potassium, calcium, and sodium. These are important elements for muscle recovery and to reduce fatigue. For sodium you can add drinking bottled water, for potassium, bananas are the most important source. Grains, nuts, green leafy vegetables are important sources of magnesium. For calcium electrolyte, consume calcium-rich foods each day such as (soy) milk + cereal, yoghurt.
Go to a masseur or you can do it yourself using a foam roller. This will helps increases blood circulation which will boost your post-workout recovery and reduce the level of lactic acid from muscles.
Sleep at least 8 hours a night and even more on days when you are training. Remember: Muscles are growing when you are resting, NOT when you are training. Going to gym represents only 25-30% of the bodybuilding equation. Remaining pieces are occupied by resting and nutrition.
Besides the antioxidant effect, vitamin C has many other benefits such as: strengthens your immune system, reduce bad cholesterol, prevents scurvy and has an important anti-inflammatory role so it can reduce the muscle pain or muscle cramps.
Take a shower started off with warm/hot water then gradually change the water temperature to cold. This will increases blood circulation, so your muscles will receive more nutrients and will be able to recover much faster. It also boosts your immune system and helps to prevent the common colds in winter.
Above you have 7 tips for rapid muscle recovery and I have shown you how to reduce muscle soreness as possible. Now tell me in a commentary, what tips do you use for your post-workout recovery and how effective they are.