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


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