Empower Fitness Blog

RSS -- Grab Empower Fitness RSS Feed

Share Your Moment of Truth Here

Newsletter Signup

Make your move! Become an Empower insider today to receive expert advice on fitness and nutrition, tips, and tricks; as well as exclusive workouts, discounts, and more!





Captcha Image
 
 

What Can I Do To Help Muscle Soreness After Exercising?

- Tuesday, May 01, 2012
Answered by: Rachel Howe

Did you know that how you treat your body in the minutes and hours after you exercise has a direct effect on not only muscle soreness, but also muscle strength and growth, and staying hydrated?

What to do first: Cool Down
When you are done exercising, the first thing you need to do is cool down. Even if running was all that you did, you still should do light cardio for a few minutes. This brings your heart rate down at a slow and steady pace, which helps you avoid feeling sick after a workout. Walking on a treadmill for five minutes is a good and easy way to cool down as well.

Next Up: Stretch
After a workout, muscles naturally contract. Stretching prevents muscles from shrinking and allows them to rebuild, which allows you to get the full benefit from your efforts. Stretching after exercise also relaxes your muscles, helps speed circulation to joints and tissues, and helps removal of unwanted waste products, which helps to reduce muscle soreness and stiffness.

Drink Water!
After your workout, you need to keep replenishing your fluid levels. It’s recommended that you drink 2-3 cups within two hours after you have finished. Then, drink water regularly afterwards. You may not feel thirsty anymore, but you still need to replenish yourself to avoid getting dehydrated.

Last but not least: Refuel
Eating is one of the most important items to do after a workout. You need to replenish the carbs you have burned through as well as repair your muscles and boost your energy level. It’s recommended that you eat within 90 minutes of your workout, but the sooner the better. Look for foods that are packed with complex carbohydrates and high in protein, like a tuna sandwich on whole wheat bread.

So, the next time you complete your workout, remember to follow these post-workout tips to get the most out of exercising!


Recent Posts


Tags

morning exercisers jumping rope extra workout time health and fitness carbs cruising streets mindless snacking Burn Off Thanksgiving Day Calories boxing workout increased muscle women empowerment whole grain bread training exercises fitness training take time to stretch save up to 100 calories nutrients healthy options cardio session snacking early afternoons fitness fun treadmill positive life maintain workout schedule body workout body shape lift weights Cardio Core and More Fitness Hoop not falling asleep cold or illness body building 3-in-1 Kettle bell low-caroie option using muscles empowering yourself working out strength exercises climbing cardio sessions build muscle low-fat chocolate milk workout motivation burn-off calories food healthy weight optimism Boxing Workout DVD routine exercise regular exercise Walking Vest kathy stevens relaxation calorie ad ball general cardio enthusiast cardiovascular exercise cardio workout walking exercise Yoga Bag Boxing steamed vegetables interval based training empowering Professional boxer Jaime Clampitt Summer drop extra pounds muscles running best foods after strength training calorie content Metabolism Empower products cardiovascular fitness most effective upper body strength fresh air dial it down for a day motivation eating right holiday workout guide stress post-workkout drinks good body posture reduced fat best and most fun exercise cardio stepping rachel howe back stretch jump rope healthy meals for family feeling empowered Swing Yourself Sexy good sleep 2-in-1 Combination Weighted Speed Rope positive energy motivate yourself family fitness cardio workouts measure weight loss empower fitness core training reducing stress cut 100 calories S.M.A.R.T. Pilates Weighted Body Toner mindfulness walking on treadmill fitness regime how do I lose weight weights toning jump ropes healthy body stress tips fitess know-how nutrition cardio warm-up posture formal exercise ab ball exercising on a regular basis breathing techniques power lifting exercise equipment training graduated sized dumbbells EmpowerYourself hiking symptoms of stress fitness equipment healthy option toddler energy exercise outside relaxation techniques fitness goals professional female boxer what it means to be EMPOWERED ab cool down exercise routine step platform de-stress burn dedicated workout time staying in shape targeting body rest staying motivated long term targetting lifting weights Empty stomach exercise empowerment monitor weight loss total body routine combine activities healthy eating weight loss chest and biceps stretch protein walking Christmas dinner workout indoor boxing training personal trainer dry bun Cardio Core Fitness Hoop cardio exercise burn off calories falling asleep quality of sleep EMPOWERED carbohydrates Portable Pilates Studio tasty meals cut calories quick workout workout routine resistance cords fitness experts great seat fitness path long walk exercising staying consistent intense exercise calorie count elleptical Active, Healthy, and Strong refuel snacks proper diet natural tanning gin miller fitness losing muscle healthy lifestyle improve sleep fitness instructor being empowered climbing mountains stretch strength training wellness Mountain bikes best time to workout fall and winter receipes effective workout swimming drink water cardio exercises strength fitness motivation weighted speed rope pilates total body tanning 7 dimensions of wellness holiday workouts noshing boxing work out Empower's Boxing Boot Camp with 12 Rounds Workout DVD body-sculpting workouts seasoned fitness professionals makeup workout schedule with parter body training sessions post-workout recovery shake Liposuction hamstring stretch tempting foods Tai Chi Low glycemic foods pre-workout fruits slow jog Adjustable Weighted Bar dividing muscle groups workout regimen workout regularly biochemical stress burn off flexibility exercises Ultimate Core Trainer light cardio bench weight training training equipment another word body fat Empower 3-in-1 Kettlebell diet adjust weight vegetables body posture lunge group exercise resistance bands 30-minute workout positive attitude working from home exercise outdoors stertching losing weight Sleeping Boxing Boot Camp Fatigue muscle and strength growth weight training push-up rest and recover mid-day workout make your move exercise regimen cardio training turbo tone quad stretch core workout womens fitness late mornings stretching labor day weekend endurance tone down exercises push-ups developing muscle plank crockpot meals Swing Yourself Slender tips to reduce stress condiments Increase energy for workouts tips on how to sleep better body workouts workout session how to reduce stress burn calories post-workout recovery health educators kettlebell workout with DVD snack post-exercise salads gym Empower fitness buff workout sleep difficulties Scented Stress Balls Empower Workout fit women boxing women working up a sweat burning off calories physio ball heather hawk moderate intensity cardio calories skim milk dumbbells motivational tools and triggers Striking Beauties Boxing Gym for Women eating habits oxygen #makeyourmove challenge Swing Yourself Strong healthy family dinners circuits step and strength classes post-workout meal improving quality of sleep weight exercises stretch before exercising dips lose weight core Waist Trimmer Belt getting rid of cellulite healthier body sleep intense strength training indoor exercise meal plankaday biochemical process stretches fitness levels Cardio Core Hoop stretching after exercise great workouts rest your body routine health yoga for mothers burning calories exercise aerobics workout regime cookout losing fat workouts

Archive