Muscle pain is synonymous with any physical fitness
routine. From weight lifting to floor exercises, muscles are continuously
stretched and contracted. As a result, they tend to hurt after workouts; which
result in soreness and limited mobility. In order to counter these effects,
there are several ways to restore functionality and recover from the pain.
Muscle Pain
With any moderate of extensive workout, muscle tissue can
be stretched and even torn. This, however, is a common result of direct
pressure applied on the muscles during fitness regimens. For most people,
recovery time can range from a few minutes to as long as an hour. It simply
depends on how much strain your muscles have faced. It also depends on whether
the muscles were overworked, or if any pre-workout preparations were
implemented. Since free or circuit weight-training shocks the muscles, chances
are it will still hurt after the workout is over.
Pre-workout Preparation
As a way to alleviate muscle pain after workouts,
pre-workout preparations are simply crucial. This includes at least 5-10
minutes of stretching, or 5-10 minutes on a treadmill. These are essential ways
to warm up the muscles in preparation for the main workout. It also stimulates
the heart, along with joints, tendons and other vital body parts. For those who
simply work out cold, they tend to face greater muscle pain after workouts. In
fact, the pain may even last for up to 2 days, and may require ointments or
extensive muscle soaking treatments.
Know The Limits
Another reason why muscles hurt after workouts is
excessive strain. If working with a fitness instructor, he or she knows the
amount of weight the muscles can facilitate. Therefore, a new physical fitness
routine will usually start with lower weights for light lifting. This will
gradually increase, as you build muscle, form, and shed those unwanted pounds.
For those, however, who wish to work out alone, monitoring how much weight you
are lifting is simply paramount. For example: If a 20lb. Dumbbell seems too
heavy, try working out with a 15lb. Unit or lower weight.
Muscle Contractions
Even with moderating weight limits, the muscles are still
continually contracting. This is due to weightlifting motions, which are usually
down to up or side-to-side maneuvers. As a result, the muscles get strained
during and in-between sets. To ensure optimal growth and performance, it is
important to take periodic breaks between lifting sessions. This way, the
muscles can relax and return to its normal form, before the next workout set
commences. You can also take this time to drink water and re-hydrate the
muscles and body.
Post-Workout Tips
While muscle pain is sure to follow any workout, there are
a few tips that can help eliminate it. For one, immediate stretching allows the
muscles to breathe after enhanced workouts. Certain pain spots can also be
eradicated, while proper muscle form is restored throughout the day. Muscle
recovery may also include hot showers, pain relieving ointments, and even body
sprays for muscle cramps and tension. Aside from stretching, any exterior
assistance should be applied 10 minutes after the initial workout is over.
Muscle pains after workouts have become a common and
frequent occurrence. While they are an integral part of working out, there are
several ways to eliminate or at least control its effects. From pre-workout
stretching to taking breaks between sets, exercise aficionados can protect
their muscles, while ensuring less pain and securing favorable results.
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