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

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

Archive